3 Rounds For Time:
50 Double Unders
15-10-5 DB Sn (50/35)
15/12 Calorie Row

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WU

CF, ”thyrox”
in teams
6min on, 2min off
1. Sataset
OHS
Gorilla row
2. Kasikybäset
Pistols
FR kb hold
3. Kuuskybäset
Run
Ski
4. Nelikybäset
Sit-up wb
Burpee broad jump
5. Parikybäset
Shuttle run
Medball clean

5 Sets:
1 Pause Snatch Balance + 1 Snatch Balance @7-8/10 RPE
- Pause in the catch
- Rest as needed btesets.

9 min amrap:
3-6-9-12-15...
hang power clean & jerk
front squat

Light weight.

Every 2 min x 8 sets (4 each)
A. ring dips x 3-5 + strict pull ups x 5-8
B. pistol squat x 5-6 (per leg) + strict T2B x 6-10

EMOMx12
1) 6 strict pull ups
2) 13/10cal ski
3) 8 thrusters @45/30kg

DEFICIT DEADLIFT

4x5

• lisää viime kerrasta
• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

EMOM x 8-12
1)row
2) 5 clean pull + 5 muscle clean + 5 front squat
3) row
4) 5 press + 5 push press + 5 push jerk

Tempausmave + raakatempaus
4-5 x 2+2 @kohtalainen

Veto + tempaus
3x 1+2 @70-80%
3-4x 1+1 @80-90%

Veto pysäytys polvella + veto polven alta
4x 1+2 @90-100%