For time

• 21 Thruster 42.5kg/30kg
• 3 Rope climb
• 15 Thruster
• 2 Rope climb
• 9 Thruster
• 1 Rope climb

Timecap: 7min

Run 35-45min (easy)

-pull ups
-C2B
- MU

5 rounds, rest 1-2min between movements

1) 7 Back Squat @65-75%
2) 6 Bench Press AHAFA
3) Strict C2B max rep
4) 8+8 Single Arm DB Press

Ohje: Jos pystyt, lisää painoa penkkipunnerrukseen 2,5-5kg ja käytä raskaampaa käsipainoa pressissä tai tee 1-2 toistoa enemmän kuin viime viikolla

4 rounds
10 thrusters 45kg/30kg
20 cal row
15 burpees
50 DUs

3x1 ( 92.5% and +)
Rest 3-4 min btw sets.

EMOM 15 min
* 5 Burpee Pullups
* 7 KB Swings + 7 Bent Over KB Row
* AMSAP Hang

Scale up Hang to False Grip Hang with Tennis balls

20 WB 9/6kg
20 Hollow rocks
20 Push-ups

Every 20sec for 10 minutes:
1 Power clean

5x2 Clean & Jerk with pauses

On clean, take a 2-3sec pause under and on top of the knee.
On jerk, pause at eye level, before going under.
No tng lifts, drop the barbell. Rest as needed.