OTM5
2 power clean with pause-
2 deep hang power clean with pause-
1 hang squat clean

Bench Press

3 x 4 x 75%
3 x 3 x 80%
2 x 2 x 85%

Send Off 2:30

A,
1x [ 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a "perfect" 1RM for the day and accumulate a total of 5 work sets along the way.

B,
Teams of 2 - For time:
100 Push Press@52/35kg
100 Kettlebell USA Swings@32/24kg

Every time you break complete:
Partner Run, 200 m

Accumulate the total reps.

Complete in teams of 2.

One person works at a time. Each time someone drops the weight both people run 200 meters. Only one barbell and kettlebell can be used and the weight can not be passed from one person to the other.

Goal: Sub 18 min

C,
3 rounds for quality of:
Banded Low Box Step-up, 12 in, 40 secs
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
10 Alternating Cossack Squats

AMRAP 10

10 Bar Muscle Ups ( Banded )
30 Hang Power Cleans 70/47,5 ( Teens 60/40 )
Max Meter Run

Rest 3 min

AMRAP 7

10 Bar Muscle Ups ( Banded )
20 Hang Power Cleans 70/47,5 ( Teens 60/40 )
Max Meter Run

Rest 3 min

AMRAP 4

10 Bar Muscle Ups
10 Hang Power Cleans 70/47,5 ( Teens 60/40 )
Max Meter Run

Amrap 10 mins of
3-6-9-12-15-18-21...
Double Dumbbell Thruster@2×15/10
DB Facing Burpee

Rest 3 mins

Amrap 7 mins of:
3-6-9-12-15-18-21...
T2B
Double Dumbbell Power Cleans @2×15/10

Rest 3 mins

For time:
3-6-9-12-9-6-3
Devil's Press @2×15/10
Box Jump @50/60cm

Time cap: 10 mins

40min:
5/5 Perfect stretch
10 Kasakkakyykky
5/5 Sivulankku kiertäen
10 Selänojennus kepillä
10/10 Jalkojennosto kahvakuulan yli
10 Valakyykky

4 x 30m
2min lepo vetojen välissä.

3 Kierrosta:
8/8 Staattinen askelkyykky V.1-0
30s Lepo
8 Nordic hamstring curl V.1-0
30s Lepo

4 Kierrosta:
3 Boksihyppy
15s Lepo
10s Assault bike @max effort
120s Lepo

3 Kierrosta:
8/8 Staattinen askelkyykky V.1
30s Lepo
8 Nordic hamstring curl V.1
30s Lepo