EMOM 16
mins 1-4 = 3-position squat clean (high hang, mid thigh, low hang) (4sets@40-60%)
rest 5 min
mins 6-9 = 1 power clean + 3 push jerks (4sets @40-60%)
rest 10 min
mins 11-16 = clean and jerk (squat clean + split jerk) (6sets @ 60-80%)

Every 2,5 min for 10 minutes (4 sets)
4 clean&jerks @60-70%

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts 100/70kg
Handstand Pushups

Front Squat

5 Sets of 3

*6-8 Second Eccentric

Send Off 3:30

”Fight Gone Bad-esque”

3 kierrosta
1min kahvakuulaswingi silmien korkeudelle
1min etunojapunnerrus
1min laskettelijanloikka
1min pallonisku
1min Assault/Echo Bike
1min lepo

2 rounds
1:30 cardio
5 inch worm
10+10 banded lateral side steps
15 banded air squats
10 banded hip bridges :02 hold at top
10 ring row
10 front squat with barbell

10-15 x 1 @ max 50% 1rm

Back squat, 5 x 10, you choose the weight

4 x 8
Every 2:00
A1. (8+8) Single leg single KB RDL
A2. (8+8) Half Kneeling DB press

Handstand Push up training (15 mins)
- Pike push up 2 x 5-7 reps (controlled)
- HSPU from box 2 sets of 3-5 reps
on your knees and straight legs
- Wall climbs 2 sets of 3-5 reps
or
- Practise Strict HSPU 3 sets of 4-8 reps
then 3 x 6-12 of kipping hspu
rest 1,5-2 min bwn sets and no failures. Try to
add strenght and skills to your hspu.