30-20-10 reps for time of:

• Body-weight back squats
• Body-weight bench presses
• Strict pull-ups

2 rounds
1:30 row
10+10 banded lateral side steps
10 banded air squats
5+5 one arm strict db press
5+5 db snatches
10 ring row

3 rounds for time

21 Push-ups
15 Pull-ups
9 Deadlifts 100/70 kg

Timecap 10 min

EMOM 12

Hang power snatch + power snatch

@ max 60%

4 x 6

Build up to 6 RTM

3 rounds

Every 2:00

12 x Alt. DB Z press

12 + 12 Split stance romanian deadlift (KB)

Kipping HSPU technique

then

EMOM 8
6-10 kipping HSPU

Bench Press

5 x Max Reps @ 55 % 1RM. Target 12 - 20 Reps every sets.

Send Off 2:30

4 rounds

8 bench press
- rest 90 sec
2-3 rope climb
- rest 90 sec

Halting Clean Pull 5x3

• sekunnin stoppi irroitus maasta, sekunnin stoppi polvien alapuolella ja sekunnin stoppi polvien yläpuolella. Alas mennessä samat stopit.