Warm up: (2 Rounds)
10 Banded good mornings
5/5 Bird dog
10/10 One arm Z-press
5 Face pull with 5sec hold
10 Cossack squat
5 Box jump

With empty barbell:
2 x 5 Clean pull
2 x 5 Clean high pull
2 x 5 Muscle clean
2 x 5 Power clean
2 x 5 Push jerk

Power Clean and Push jerk:
2 @65%
2 @70%
2 @75%
2 x 2 @77,5%
of C&J 1RM
Pidä painot teknisenä, prosentit suuntaa antavia. 2-3min lepo sarjojen välissä.

Shoulder press
6 x 2, 3 min rest
Last set 2x reps or 'till failure

Deadlift
6 x 2, 3 min rest
Last set 2x reps or 'till failure

Nasal breathing:
2min Easy bike
2min Easy row
2min Easy ski
1min Moderate bike
1min Moderate row
1min Moderate ski

T2B Progressions into
12 Minute EMOM
Min 1 – Max Kipping T2B / K2C
Min 2 - Hollow Hold Flutter Kicks (40 Secs)
Min 3 – Rest

G-SKILLS
Pistol squat
Handstand

G-WOD
EMOM 12
1) 6 Pistol roll to handstand
2) 8 Strict T2B
3) 40 DU

3x Max reps ring dips
- 1min Rest
- Goal is to get at least 8-10 reps. Use bands if needed.

3x superset of:
12 Seated DB press + 10sec OH hold +
12 Barbell bent over row
- 2min Rest

Pause back squat 4x2

For 30 minutes in teams of 2 partners alternate the movements. 30 sec on and 30 sec off.
Med ball over the shoulder
Box over burpees
Double unders
Wall balls (to target) 9/6 kg
Ski or bike