3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time:

9-6-3
squat clean @50/35kg
c2b / or 12-9-6 pull up
*3 wall walk after each round

rest 5min

15-12-9
power clean @50/35kg
ttb
*3 wall walk after each round

Targets under 5min, time cap 8min / fast singles barbell, big sets gymnastics

5-10-15-20cal:
- Row
- Ski
- AB

3-3-2-2-1-1
lift every 90s

Barbell Box Step Up 4x8/side
After each set 15-20 DB Hamstring Curls
-Build up, then do the 4 sets / rest as needed

B, WOD: Squat BURNER
3 Rounds (30 sec ON/ 30 sec OFF)
:30 Air Squat
:30 Rest
:30 Medball Squat
:30 Rest
:30 Medball Jumping Squat
:30 Rest
C, Isometric Work: (Tabata)
Single Leg RDL Hold ( R) + (L)
Leg Extension Iso Hold ( R) + (L)

Rucking

40 to 90-minutes @ steady (nasal breathing) pace, with a pack loaded with 10 to 15% of bodyweight (e.g., @ 80kg, load pack with 8 to 12kg).

1-2x1x[3+1]@barbell, 3x1x[3+1]@60%, ohs-%, rest btw sets 2min

2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min

Voima
E3MOM, 4rds
Box step up 8+8

WOD
21-15-9
Air squat
Push press 2xDBs