Deadlift from blocks
3 reps @50,60,70,80,90%
3x2-3 @100

Accumulate:
75-100 Hang Power Cleans (light)
75-100 DB Bench Press (light)
75-100 Banded Pull-aparts (heavy band)

Clean and jerk
30 minutes to establish squat clean
and anyhow jerk 1RM.

Rowing 10x500 @ 80% pace

Rest 2:00 min btw sets

5 Rounds, emom5
12 Chest to Bar Pull-Ups
16 Dumbbell overhead lunges
15/12 cal row
Score is slowest round

Skaalaa toistomäärää tarvittessa

for time

50 box dip w db

jalaoilla voi auttaa lattiasta.

Kässarit siis laatikkon päälle ja niistä ote

For time

50 ring dip

BACK SQUAT + "LEG STAND"
With a 10:00 Time Cap
Build to a Heavy Set of 3

From 10:00 – 12:00, prepare for “Leg Stand”
At the 12:00… “Leg Stand”
Alternating Tabata x 16 (8 sets at each)
Back Squats (empty barbell)
Double-Unders

Push press
3-3-3 @ 87%
2-2-2 @89%
1-1-1 @94%

Hip mobility of your choice