Power clean + Hang squat clean (above knee)

10 x (1+1)@65-80%@clean

For time:

3 rds
700/600m Ski
4 Bar MU

...directly into..

5 RDS

10 thrusters 50/35kg
8 bar facing burpees

Power clean, four doubles.

A: Back squat amrap @75% Aim for a minimum of ten reps. Go to failure.
+
4 rounds
3min amrap
3 rope climbs
Amrap ball slams
3min rest

7-6-5-4-3-2-1

*Maastaveto
*Burpee

-Maastavetotekniikka
-Etukyykky, 3 x 5

Etukyykky

6 x 2 x 80%

Voimatempaus + raakatempaus + tempaus

6 x (1+1+1)x50-60%

Tempaus, 2 sek stoppi polven alla ja puolessa reidessä

60%, 70%, 75%, 2x1x80%, 2x1x85%

Raakarive + raakatyöntö, suoraan käännöstä

4x(1+1)x75-85%

4 Giant sets

Strict pull ups 10-15
Sit ups 30

A. EMOMx9min
1st: 3 wall climb
2nd: 20 russian twist
3rd: 8/8 jumping lunges

B. 2 rounds for time
50 wall balls @9/6
30 KB am. swing @24/16
20 pull ups or ring row

TC: 12min

Squat Flow video + 5-10 Down Dog to Cobra video

Basic Endurance 50 min

13 Deadlift@60%
25 wall sit ups
5 min row
5 min ski