3 rounds for Quality, rest as needed:

5+5m lateral banded March
10-20 Parallette Push-UP

Ohje: tee 3 kierrosta, ilman aikaa. Piennoisnojapuut voit korvata kahvakuulilla punnerruksissa. Skaalaa päivän kunnon mukaan.

1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

Emom 20:
1: Assaultbike
2: 5 strict deficit hspu
3: Assaultbike
4: 3-8 bar mu

Rest 5

Emom 20:
1: Assaultbike
2: 8-15 t2b
3: Assaultbike
4: 1-2 legless rope climb ( scale to normal if needed)

Go hardest sustainable pace with Assaultbike

1)
Death by thrusters&burpees 40/30
2)
Death by wall balls&kbs
3)
EMOM till' death
7 pull ups
7 push ups
7 deadlifts 80/50

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(13)
8rds
10 step ups/box jumps 24/20
200m run

gym goat(8)
50 kips-work on keeping legs straight and keeping a nice hollow body.

Finisher
30 hip rotations
2 min hip opener
100 flutters w/a 10 sec 6 inch pause every 10

A.
15x
1 min ski
30s rest
1 min Assaultbike
30s rest

Go hardest sustainable pace.

B.
Emom 21:
1: 30s pistol squat
2: 3-8 mu
3: 3 strict HSPU ( use as big deficit as possible)

3 min work, 2 min rest: (AB-AB-AB)

ALPHA:
12 "Clean Deadlifts"
9 Hang Power Cleans
6 Shoulder To Overhead
Max Rep Box Jumps

2 min rest

BETA:
9 Hang Power Cleans
12 Power Jerks
Max Rep Burpees

2 min rest

Kässäri ja hupsuharjoituksia yhteensä 30 min
Esim. loppuun 10min emom
Even: hsput 4-8
Odd: käsillä kävely/seisominen 20 sek

Load the barbell with 65-75% of the days max and complete the complex of:
1 Power snatch + 5 OHS
2 Power snatch + 4 OHS
3 Power snatch + 3 OHS
4 Power snatch + 2 OHS
5 Power snatch + 1 OHS
6 Power snatch + 0 OHS

No tng lifts. New set every 2 minutes.

4x

In 5 minutes:
1min Sledge push (Skillmill max resistance)
20 KBS 24/16kg
20 T2B
Remaining time Burpees

2min Rest

In 5 minutes:
400m Run
3/2 Rope climbs 4m
20 Alternating DB snatches 20/15kg (1arm=1rep)
Remaining time DU

2 min Rest

Score is the total number of burpees & DU