Power clean complex

E4MOM
2 clean pull + 3 dip Power clean

1 min rest

E4MOM
1 clean pull + 2 hang Power clean

1 min rest
E4MOM

1 clean pull + 1 hang power clean below knee

AMRAP 42, With Partner

Run 800m both
70 One Arm Kettlebell Swing
50 Step Over Box
100 Calories Row
50 One Arm Overhead Squat
70 Russian Twist
100 Calories Bike Erg

WU

Tire flips

Wod
4-6x
As pairs/team of three
~150-300m run together
Kb complex
8 Swings
6 STOH
4 FS
2 cluster from swing
Other bear hold
Change & repeat
Rest xxx

2-3 rounds:

20-30s hollow
30+30m s.a farmer carry

Handstand 2/2
& strict pull up proge

Handstand
- seinällä asennon harjoittelu
- kaverin kanssa
- ilman seinää

Pull up 2/4

E3min x 3: 4 tempo pull ups
- alastulo 3sek

E2min x 3: 13 banded/ low bar pull ups

4 Rounds x 4:00

3 Box Jumps 30"/24"
5 Strict CTB
10 V-UPS

A) Bench press

• start from moderate and build to heavy 10 reps
• rest 2+ mins between sets

B) 3 sets of
10-12 dumbbell floor press in bridge
10-12 kettlebell seal row

• use the same weights all 3 sets
• rest 2 mins between sets

C) 3 sets of
12-15 seated banded lat pull down
12-15 kettlebell/dumbbell shrugs
Max rep unbroken empty bar bicep curls

A,
For time:
Farmer Carry, 24/16kg, 200 m
30 Box Jump Overs, 60/50cm
30 Toes-to-bars
Run, 400 m
20 Box Jump Overs, 75/60cm
20 Toes-to-bars
Run, 400 m
10 Box Jump Overs, 90cm/75cm
10 Toes-to-bars
Farmer Carry, 200 m

Goal
Sub 20 min

B,
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Teapots, pick load
Side Plank, L 20 secs/R 20 secs

AMRAP 3
20 DB Farmer's carry walking lunges
50 DU
AMRAP strict HSPU

rest 2min

AMRAP 3
20 Front rack walking lunges
50 DU
AMRAP kipping HSPU

rest 2min

AMRAP 3
20 Overhead walking lunges
50 DU
AMRAP wallwalks

EMOM 5
2 Front squats into Split jerk