• 4 Round of:
BB Sumo Deadlifts High Pull (50/35Kg) 1:00 @ max reps
C2B Pull Ups 1:00 @ max reps
Row 1:00 @ max Kcal

1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Rinnalta Tempaus 5x2

Rinnalta Tempaus dipillä 6x1

Tempaus ilman lukkoa&ilman lantio kontaktia 6x1

Takakyykky + työntö niskasta 6x(3+1)@40-60% (takakyykky)

Reverse Hyper 80 kpl, ilman kuormaa
Yhden käden penkkipunnerrus 4 x 10+10

A,
Snatch complex
Power snatch+ Squat snatch + OHS
3 sets @70%
3 sets @75%
2 sets @80%

B,
Front Squat
3x2 reps @80%
4x1 reps @90%

4 Rounds of:
15 Toes to Bar
12 Burpees
500m Row / 25 cal bike/skierg
1 min rest between rounds

Timecap : 20 mins
Score = total time.

Banded Scapular Work

• 3-3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 8 RPE (Load Repeat)
70% 1RM 3 reps
75% 1RM 3 reps
75-80% 1RM 3-3-3 reps
Pause @ bottom position

• 3-3-3-3-3 of:
BB Jerk
90-95% 3RM 3-3-3-3-3 reps

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

For Time

5-10-15-20-15-10-5

DB Thruster 2x22,5/15

Every Rnd: 400mt Run