5 Sets:

1 Power Clean + 1 Hang Squat Clean @ 65 - 70%

Rest as needed between sets.

3 x 3 Light Weight ( 3 sec pause overhead )

3 Sets :

6 - 12 Strict Weighted Pull-Ups

Rest 2 minutes between sets.

• This is first of two iterations.

• Reps & Weights

Back squat 15-12-9-6 reps (legs a bit wider than normal)

5:00 Cardio

Into...

3 rounds:

5 Ring Rows + 10 Push Ups + 15 Air Squats + 20 Sit Ups

Front rack alternating lunges 3x10

Partner wod ( You GO , I GO)

In 10 mins
40 DB box step over 2x22,5/15kg
40 DB box step up
40 box jump @60/50cm
Remaining time max rep burpee Pull up

3 mins rest

In 10 mins
60 box HSPU
60 push up
60 Db push press @2x22,5/15kg
Remaining time max rep Double under

3 min rest

In 10 mins
80 DB goblet squat@22,5/15kg
80 Renegade row @2x22,5/15kg
80 m each person DB crossbodyi carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

3x 2+2 @70-75%
3x 1+1 @ 75+80%

4x5 @kohtalainen

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
3x 3 within 20% of your heavy

B,
For time:
100 Double Unders
50 Deadlifts,102/70kg
50 Toes-to-bars
100 Double Unders

Goal
Sub 11 mins

C,
3 rounds for quality of:
10 L/10 R Banded Clamshells
Single Leg Balance + T-Hold, L 20 secs/R 20 secs