Clean pull + Hang Squat Clean + 2 Front Squat

In 12 Building Heavy Complex, after that Perform 5 Sets x Every 2:30

Pystypunnerrus 5,3,2,1

nousevat painot , tauot 2 min.

5 rounds for time:
7 deadlift 100/65kg
7 shuttle run (10+10m)
7 burpees

Valakyykky 8-8-5-3-5-8-8

6 x alkavalla 90s
4 raaka tempaus @65-75%, pikavoimaa eli touch n go

3 - Position Power Clean ( High Hang - Hang - Floor )

Build In Technical Heavy

CAP 13

Axle Deadlift
15min to build up a heavy set of 5 reps.

EMOM x12

3x 2 power snatch + 1 snatch
3x 1 power snatch + 1 snatch
6x 1 snatch

Shoulder Press w/ DB´s ( AHAP )

3 x 12, alternating

Go Every 2:30

Complete five rounds of:

• On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
• 15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.