Practice: Negative MU 8x1, super slow, goal is control through transition
+
12min amrap:
1 rope climbe
5 Dead lifts 100/70kg
10 push ups
15 Squats

3 Sets:
10 KB Suitcase Deadlifts, each side
20 GHD Sit-Ups

"HEARTBREAK KID"
3 Rounds:
10 Front Squats 82,5/60 jos ei tuu rive niin tolpista
20 Chest to Bar Pull-Ups
50 Double-Unders

7 Sets of the complex:
Clean Pull + High Hang Squat Clean + Hang Squat Clean

Set #1 – 50% of 1RM Squat Clean
Set #2 – 55% of 1RM Squat Clean
Set #3 – 60% of 1RM Squat Clean
Set #4 – 65% of 1RM Squat Clean
Set #5 – 70% of 1RM Squat Clean
Set #6 – 75% of 1RM Squat Clean
Set #7 – 80% of 1RM Squat Clean

Clean Pull
4x2 (110%)

70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Push Press 3-3-3-3-3, build up to heavy 3 rep max
+
Every 2min for 18min:
1: 8 false grip ring rows
2: 4-6 Dips, add weight if possible
3: 2-4 WPU

GHD Sit Up with med ball
5x10

Takakyykky, 5 x 3, 75 %

15-10-5
Kettlebell Swings (32/24)
Toes to Bar

800m Sandback Run (x)

5-10-15
Kettlebell Swings (32/24)
Toes to Bar