Back squat

4 to 5 x 3 @ 82-86% (2 RIR on all sets), rest 3:00-3:30 b/t sets

1-2-3-4-5-6-7-8-9-10 reps for time:
- Bench Press @70/50kg
- Deadlift @100/70kg

Warm-up
3-minute Echo bike + 3-minute Bike Erg
+
2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Deck squats
5/way Scapular rolls
5 Inchworms
+
Squat clean
Build to workout weight
+
2 rounds @ increasing pace
2 Squat cleans
3 Bar muscle-ups
5 GHD sit-ups
3 Shoulder to overheads
2 Bar-facing burpees
20 Double-unders
60-seconds rest between rounds

A) 5 Rounds for time

4 Squat cleans @ 84/61kg
8 Bar muscle-ups
16 GHD sit-ups

Time cap. 15:00

-Rest 2:00-

B) 3 Rounds for time
8 Shoulder to overheads @ 84/61kg
16 Bar-facing burpees
80 Double-unders

Time cap. 12:00

acing. Push to a threshold pace on both pieces that allows you to manage your rest and fatigue appropriately in order to sustain your pace
Strategy. Begin each round of Part A with just steady, fast singles on the squat cleans. You can push for TnG reps on the final round if you feel good and can keep to your plan on the muscle-ups and GHD sit-ups.
Target to keep each set of bar muscle-ups and GHD sit-ups to minimal sets (unbroken if possible). If you know you will need to split up a set, have a plan for how to break things up and stick to it.
The rest is short before part B, so do your best to keep active while you recover as much as possible in the 2-minute window.
You will be fatigued going into part B, and the combo of movements will put a lot of stress on the shoulders. While you want to keep the shoulder to overhead to as few sets as possible, you also want to avoid getting to a point where you need large breaks or even going to failure. If you are confident you can keep your sets unbroken, then plan to hang each round, otherwise break the shoulder to overhead into a couple of sets in order to keep your pace.
Keep a steady pace on the burpees that will allow you to transition right to the jump rope once complete. Stay as relaxed as possible on the double-unders and try and get your breathing under control a bit before moving back to the bar. Take short rests if you feel it necessary to conserve your shoulders and to ensure you can get back on the bar quickly. The final round is where you should push to your limits on the burpees and double-unders
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Barbell → 84/61kg to 61/43kg
Bar muscle-up → Reduce reps (5 to 7 reps) → Chest-to-bar or regular pull-ups (8 to 16 reps)
GHD sit-up → GHD sit-up to parallel
Double-under → Reduce reps (50 to 70 reps)

Hang Power Clean 5x1

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 Calf Roller
:45/:45 Quad Roller
-Rest As Needed b/t Sets-

3 sets:
4 Sandbag Cleans to Burpee Box Overs 120/100cm 60/40kg
30m Skillmill Sled Push (10/9)
20 WB 9/6kg
- Rest 2min btw sets

For time:
40/32-35/28-30/24-25/20cal Row
8-7-6-5 TnG Squat Cleans
50-50-50-50 DU

Weights:
M: 40 / 45 / 50 / 55kg
W: 28 / 32 / 35 / 38kg

Rotate A1/A2/A3

A1. Deadlift ( Tomi, nämä voi tehdä alle % )
5 @ 78-82% (2 RIR)
4 @ 80-84% (2 RIR)
2 x 3 @ 82-86% (2 RIR)
Rest 1:00 before A2

A2. DB bench press – 3 to 4 x 12-15 @ RPE 8 (2 RIR on all sets) @ tempo 3101, rest 1:00 before A3

A3. Strict pull up – 3 to 4 x 6-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before A1

– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top

Find your 1RM Thruster