4 x 8-10 bench press
- 3sec count on the way down
- leave two reps in the tank
- rest 3 min btw sets

8 rounds
3 squat clean 80/55kg
12 wall ball

Tc 8min

5-7 x E2MOM
4-6 ohs + 4-6 wide grip pull up

Tanko maasta!

5 x 3 tall clean

EMOM 6

1 x Hang Power Clean (Above knee) +1 x Hang Power Clean (Under knee)

In this Complex use 80-90% your power clean 1RM.

20min amrap:

• 9 leuanveto
• 9 rinnalleveto (kyykkyyn) (N 30kg / M 42,5kg)
• 9 swingi (amer.) (N 16kg / M 24kg)
• 9 toes-to-bar
• 9 push press (N 30kg / M 42,5kg)
• 9 burpee

EMOM8
1. T2B / muscle ups
2. Du

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

75 x Wallball Shots
For Time

3x25 Weighted Sit-ups

Practice Butterfly Pull Up for 20min:

• If you can do more than 5 in a row then do 5-10 EMOM for 10min
• If you can do more than 5 Butterfly C2B in a row, then do 5-10 EMOM for 10min