5 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up

Recommended weight is 70% 1RM.

BMU PROGE

4 rounds for quality:
300m run (juoksulaite)
4 wall walk
3-5 bmu

AMRAP 8
15 sumodeadlift high pull @42.5kg
15 t2b
15 wall ball @9kg

-rest 5min

AMRAP 8
15 thruster @42.5kg
15 ghd sit ups
15 wall ball @9kg

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Skillmill Running Intervals:

3,000m @RPE3
- Rest 3min
6x (200m @RPE8-9, 100m @RPE1)

Total: 4,800m

5 Sets:
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch
- Rest 1min btw sets

4 sets:
1 Snatch Pull + 1 Hang Power Snatch + 1 Pause Power Snatch
- Pause in the catch for 2sec
- Rest 1:30 btw sets

3 Sets:
1 Power Snatch
- Rest 2min btw sets

Raakarive + vauhtipunnerrus + työntö
10 x 90s välein

Rive pp 10 x 75s välein 1-2 toistoa. Oisinko tehny kuitenki 11 kpl.

Lämppänä 5x1min välein 2 tempausalleveto (kepistä pariinkymppiin).

Tempaus riipusta 5 x 75s välein (paristakympistä 25 saakka).

1-2 tempausta 10 x 90s, sen kilot alla. Tein yhden ylimääräsen.