A,
EVERY 2:00 x 5 SETS
1 Power Clean + 2 Hang Power Clean
Start Light-Moderate and end Mod-Heavy.

B,
IN TEAMS OF 2...
AMRAP x 18 MINUTES
100-150-200
Double Unders
30-40-50
Hang Power Clean @ your choice today! Light and fast or heavy and grind away!
*30/20 Cal Bike/Row/Ski after each round.
P1 works while P2 rests. Split work as needed.
If the final round of 200 DU, 50 HPC, and 30/20 Cals is complete, start back at the beginning.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.

Deadlift
8-8-8 (3+ reps in tank)
* 3 high box jump or seated box jump after each set of deadlifts"

4x3 front squat 3s pause bottom of squat / 3+ reps in tank

Handstand Balance and HS walk progressions!
- 10-15 mins practice

Warm Up
Löytyy taululta

Strenght (15-20 mins)
Weighted Pull Up or Chin Up 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3 rounds for time
10-15 V-ups / Tuck Ups
10-15 Push ups
5-10-15 power cleans @mod weight
Power cleans should be done as singles, not too heavy around 60% of 1rm.

EMOM x 40-60min
1) bike
2) row
3) bike
4) row

ave hr zone - pk2, 45-55s work time

Bulgarian Split Squat w/ DB´s

2 x ( 8 + 8 )
2 x ( 6 + 6 )
2 x ( 4 + 4 )

Go Every 3:00

Facepulls 5x20

Sotilaspenkki käsipainoilla 5x8-15
-raskas!!

Penkki 8x50%, 5x60%, 3x70%, 3x1x80%
-3s stopit joka sarjaan/toistoon

Leuanveto niskan taakse 3x amrap TAI kumppariveto niskan taakse 5x12-20

Ojentajat maaten käsipainoilla 5x8-15

Etukyykky 1x90%
-etukyykyn maksimista

Maastaveto 3x2 (77,5-82,5-87,5%)

Jalan loitonnus kumpparilla 3x20 / jalka

Bulgarian Split Squat 1x30-50 / jalka

8x1 @ 70-80%