15min EMOM
10-15 Heilautus
10 Yleisliike
10 Kulmasoutu

A: Muscle Up progression
(skillwork)

Block Snatch Pull
5r3s

EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple

EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5

Front squat 10-5-3-1-1-1-3-5-10 reps

Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.