5 sets:
Handstand walk (10m / 1 min)
–Rest 1:00 between sets.
–Advanced athletes should try to complete each set unbroken.
–If you fail an attempt, go back to the start.

3 Rounds of
12 Shoulder to Overhead 60/40kg
15 Pullups
18 Box Jumps

STRENGTH

Back Squat 3x5, tempo 42X1

RPE 4 (2-4 reps in the tank)

4sec down, 2 sec hold at the bottom, explosive up, 1sec hold at the top

E2MOM
6-8 x front squat + split jerk (1+3)
- use heavyish weight

In 8min:

Buy in 36/28cal row
AMRAP of:
6 bar facing burpee
6 deadlift 80/60kg

5 rounds for time
9 hang power clean 60/40kg
7 bar over burpee
5 t2b

Tc 8min

6-8 x snatch doubles

• add weight until heavy

Deadlift +2 sec. Pause deadlift (under knee)

5 x (1+3)x55-65%

Send off 3:00

Back Squat 4-3-3-2

Every 3 minutes, with increasing loading.

10min TGU, 2 x turkkilainen ylösnousu alkavalla minuutilla. Kädenvaihto jokaisella minuutilla.