Front squat

6 x 3 @ 75+%, go every 2-minutes

A,
Daily max from rack :
1 behind the neck split jerk
1 split jerk
1 front squat
1 squat clean

B,
EMOM 16 mins
1. 12 Push press @50/35kg
2. 50 double under /40” amrap DU
3. 12 Front squat @50/35kg
4. 12 no push up burpee
Choose a weight you can do all sets unbroken so use light barbell !!!

EMOM 10 (2rounds):
9/7 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10 (2rounds):
11/9 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10:
Odd: 3-5 SHSPU
Even: 40 DU

A,
For time:
50 Clean & Jerks@84/57kg
75 Toes-to-bars

Complete in any order you like to accomplish the work

Goal: Sub 20 min

B,
5 rounds for quality of:
3 Strict Ring Pull-ups
3 Ring Muscle-up Transitions
3 Ring Dips
Rest 2 mins

Rest 1:30-2 mins.

5 sets of 2 Clean Pulls w/ 5sec Pause On Top Of Knee @100-110% 1RM Clean
- Rest 2min btw sets

2-4rounds:

10 snowangel
8+8 seated press
8+8 Db row

45s on - 45s off x6, alternate between a & b:
a) 6-10 sit up + AMRAP s.a. thruster
b) 6-10 push up / banded push ups / elevated push ups + AMRAP s.a. devil's press

Warm Up
2 rounds
2 min air bike
10+10m karhukävely eteen/taaksepäin hallitusti
5/5 single leg RDL + Clean + Press (tasapaino liike) + 10 goblet squats
10 box step ups + 10 box jump, step down

Strenght
Power Clean + Push Jerk 5-7x3+2 reps @60-70% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-12-9@40-45-50% and 3x6 reps@60%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate ski erg
2) 6-10 burpee box jump overs @50-60cm
3) 45s moderate bike erg
4) 40-60 double unders

Accessory Work
2-3x15-20 db elbow row R/L
2-3x6-10 GHR or Banded GHR
2-3x 20 alt leg v.ups + 20 heel overs + :10 Flutter Kicks
rest as needed

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Shoulder press

Build to heavy 5 for the day (H5) @ RPE 8 (80-85%)
+
2 x 8 @ 85-90%H5