Hang squat clean 3-3-3-3-3 reps. Add weight for each set.

EMOM 15'
1: 2 Rope Climb
2: 18/12 cal AirBike
3: 14 Pistol Squat
4: 15 Target Burpee
5: Rest

Front squat 5-4-3-2-1

5 Rounds:
300m Run,
15 Front squat (42,5/30kg)

Strength( 20 mins )
4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
b,
Bird dog row x 10/side

Complete in superset!

5 Minutes of total body foam rolling
*Pick 2-3 spots and spend 60-90s on each.

A: In 25min (8 sets in total dips+ring rows)
4x8 Strict ring dips
4x8 ring rows
Build up DL between sets

B: For time
40 wall balls
30 TTB
20 DL 120/85
10 hspu
Time cap 10min

11 min cindy

5 leuanvetoa
10 etunojapunnerrusta boxia vasten
15 ilmakyykkyä

3 rds:
10+10 meadows row
10+10 seated one arm dumpbell shoulder press
10-20 strict one leg crossing toes to bar

Mark your one arm SP weights

warm up: ketjuliikkuvuus + omat aktivoinnit
Perusbodailut:
4 rds

8+8 reverse lunge
6 (-10) pull up
8 bench press

Mark your Bench press weights