EMOM 10

1 x muscle clean + 3 hang power clean@climb muscle clean max

8 rds
Every 3 mins

0:30 max cal bike
+ 8 c2b

rest remaining time

Result is calories

With a partner : You go, I go

40 Burpee Box Jump
30 Snatches @50/35kg
40 Burpee Box Jump
30 Clean and Jerks @50/35kg
40 Burpee Box Jump
30 Thrusters @50/35kg

Rx+ @ 60/40kg

Timecap: 25 mins

DT
5 rounds for time
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push press 70/50

Banded deadlifts 5x5

Cooldown,intervalls or someting else

AMRAP 30:
20/16cal Row
7 Strict chin-ups

Even though this is an AMRAP, take your time with rowing (recovery pace) and try to go unbroken with the chin-ups.
Post total number of pull-ups.

For about 30min:
5+5 Banded (below the knee) tempo squat 3232
5+5 Banded (hips) tempo squat 3232 with 2-3s pause at 45°
10+10 1-arm KB bottom up arnold press
20+20 Banded side steps
10 Blackburn for scap mobility. Use DB/KB on both sides.

Deadlift 5 RM,

-> then 5 x 90%, 5 x 80 %, 5 x 70 %

Build it #12

3 rds for quality

Alakroppa
Lunge (10 toistoa/puoli)
rest 30 sec
hip thrust 10 reps
rest 30 sec
Banded pull through 20 reps
rest 60 sec

Yläkroppa
Single arm row 10/ puoli
rest 30 sec
Strict press with barbell 10 reps
rest 30 sec
Triceps with band 10 reps
rest 60 sec

Loppuun core:

Abmat sit up 3x15-20 reps