2rounds for time:
-60 sec L-sit hang
-60 sec wall sit
-60sec plank
-15burpees

TC10

3 x 5 Front squat
- rest 1min between sets.

EMOM10
-power clean+ hang squat clean

*start with empty barbell. Increase the weight as you go.

• 1-…-1 of:
BB Deadlift
1RM

A/ 8' EMOM:
1/ 10 WB @9/6kg
2/ 2-3 Ring or Bar MU

B/
30 Later BB Burpee
33 T2B
36 Thruster @30/20kg
120 DU
36 Thruster @30/20kg
33 T2B
30 Later BB Burpee
1 DL @120/80kg every 2 minute
Remaining time AMRAP DL

TC: 22 Minutes

"Tall Snatch" 5x4 (kuorma sopiva)

Tempaus + valakyykky (3 sek pito joka toistolla) 3+1RM + 3+1x90%x2 maksimista

Tempausveto 1x5x85%, 1x4x90%, 2x3x95%

Takakyykky 5RM + 2x5x90% vitosmaksimista

Accessory:

Leuanveto 3 x max
Lisäpainolankku 3 x 20 sek

Push jerk, Build up to heavy single in 15-20min
+
Partner wod, alternate full rounds
6rft
60 DU
40 squats
10 STOH 60/40kg

Amrap 12'

9 Hang Power Cleans 60/40

9 Strict HSPU

Burpee EMOM

10 min EMOM

5-8 burpeeta

Tekee joko 20.4. TAI

3 x 5 valakyykky

5 x tempaus sylistä + tempaus riipusta, sopiva paino