500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press
3 wall walk

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Front Squat

5x1 @90-95% of 1rm
1x10 @70% of 1rm

For Time
Diane
21-15-9
Deadlift
Handstand Push Ups
@100/70kg

Banded Y-T-A-T
3 x 6. Rest 60s.
+
- Biphasic Pec Stretch - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

12 Min AMRAP

21 Cal Row
21 KB Swings
21 Burpee Box Jump Overs

@32/24kg
@60/50cm (24/20)

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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Push jerk

6x3 @85% of 1rm
with running clock, do a set at
000,230,500,730,1000,1230

5min
- ring swing korkeissa renkaissa

5-10min
- matalissa renkaissa rmu jalat maassa
- false grip
- Lantio - veto - kääntö läpi - dippi

AMRAP 12
10 + 10 single arm ring row
10 hanging windshield wipers / single leg wipers
10 DB arnold press

4x 4 min AMRAP, 2 min off

30 Du's
4 Devils press
5 dbl db box step over
2x 22.5/15

12 min AMRAP

19/14 cal row
4 hang squat clean & push jerk
70/45kg

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and split jerk

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7 x every 90s.

2 DL + 2 squat clean + split jerk
start at 50% of 1 Rm and built as you go

A,
Reverse Cl & Jerk
Work from rack :
1 jerk ( any style) + 2 clean ( touch n go! )
Find daily max or work on technique in 15 mins

B,
Amrap 10 mins
1 squat clean
2 Front squats
1 shoulder to overhead
Weight is 70% of your 1 rm front squat
Goal : 10+ rounds

C,
Barbell tea pot 3 sets 10/10reps
60 sec rest