Back squat

Build to heavy 2 (H2) @ RPE 8 (86-92%, 2 RIR)
+
3 x 3 @ RPE 7-8 (82-86%, 2-3 RIR)

For Time
15-12-9-6-3 reps of:
Power Cleans (95/65 lb)
Calorie Assault Bike

4 kierrosta

3 muscle-ups
9 overhead squats (20/30 kg)
12 box over burpee

prone W raise & press to overhead 3x8

10'EMOM
1: 3-5 strict ttb, last rep is slow eccentric
2: 5/5 renegade row

3 sets:
40m Skillmill Slegde Push (10/9)
8 DB Renegade Rows (each arm)
8 Burpees Over DB's
- Rest 1min btw sets

For Time:
12-10-8-6-4
- DB Walking Lunges 2x20/15kg
- Box Jump Overs 60/50cm
——— straight into ———
2000/1600m Ski

AMRAP 30 min:
YGIG – yksi tekee koko kierroksen, toinen lepää → vaihto

Round:
10 Goblet Squat (16 / 12,5 kg)
12 KB Swing (16 / 12,5 kg)
6 + 6 KB Snatch (16 / 12,5 kg)
5 + 5 Push Press (16 / 12,5 kg)
6 Devil's Press (2 × 12,5 / 1x 12,5 kg)
6 + 6 Goblet Reverse Lunge (16 / 12,5 kg)

3 kierrosta
400m row
12 deadlift (omalla kehonpainolla)
21 box jump

6 sets:
1 Snatch + 1 Snatch Balance + 1 OHS
- Start @50% 1RM Snatch, build by feel
- Rest 2min btw sets

Strict barbell bicept curl 4sets of 6reps. Rest as needed.