In 20 minutes build heavy weight:
1 power clean + 1 low hang squat clean + 1 jerk

rest of the time: complex at 70-80 %

Toes to Bar

E2MOM, 5 rounds
3-10 T2B
10-20 WB

Kipping Hspu skill/
Strict HSPU/strict HSPU boxilta/pike push up
2-5x 2-8

E2MOM, 5 rounds
5-15 kipping/strict HSPU
12KB thruster

kipping HSPU/deficit HSPU

E2MOM, 5 rounds
3-12 kipping HSPU/deficit HSPU
1-2 rope climb/2-4 pull to stand

Voima
E3MOM, 3 rounds
Shoulder press (tanko) x8-10

WOD
PariWOD you go, i go
20min amrap
100 KB swing
80 push press (tanko)
60 sit up
40 wall ball
20 burpee

Clean 10-8-6-4-4-2-2-1-1
Add weight by feel!

CLEAN

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
3 Muscle clean
3 Tall hang clean

E2mom 12min @ 50-65%
2 Hang Power clean
1 Squat clean

E3mom (X8) 24min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

10 x 3 reps @80% TRM (+2,5 kg viime viikosta)
1 min rest between sets

Maastaveto 6x6

Partner Jackie

Every 10 mins x 3 sets
1000m row
50 barbell thruster @20/15kg
30 pull up / partner assisted pull up/ ring row
Remaining time is rest!
Split reps evenly!