Takakyykky
6x3@75-88%
Sarjojen välissä 3 kerrostalon korkuista boksihyppyä

Pause front squat 3 x 3
Weight = Perfect form

EMOM 6
3 Clusters 50/35
2 min rest
EMOM 6
6 Thrusters 40/25

High bar back squat 5 x 5 @70%

Clean and Jerk
8 x 2 @70% of 1RM
(Squat clean & split jerk)

Power cleans
Establish heavy triple. Drop each rep.
Then
Establish moderately heavy single.

Bench press Wendler 531 week 3

EMOM 20
Even: 2 Push jerks
Odd: 2 Split jerks
@50% of weakest jerk

EMOM 36'

Box MU w bands
Boi step ups
False Grip Ring MU turns
Wall jumps
Kipping w Bands
Hollow turns
Ring swing
DUs
Rest

12min AMRAP of your choice. Go by feel.

Pick 1-4 movements, create your own rep scheme and have fun.