25 min to do amrap of:
2x cindy: 5 pullups, 10 pushups, 15 sir squats
15 power snatch w 40 kg

6 rounds and 13 air squats done

Front squat

Build to Heavy 2 (H2) @ RPE 9 (1 RIR)

Conditioning
20 min EMOM:
• 3 Chest-to-bar Pull-ups
• 3 Burpee Box Jump Overs 24/20”
• 3 Deadlifts BW
Every minute on the minute for 20 minutes, complete 3 CTB pull-ups (any style), 3 burpee BJO, and 3 deadlifts weighing BW (bodyweight); rest in the remaining time.

Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

BTN Split jerk

7-10 x 1 @ 75+%, go every 1:00-1:30

In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.

Amrap 15

A. 400/500m row
B. 20-30 sit-ups + 10 goblet cyclist squat

3 min rest

A. 900/1000m bike
B. 20-30 DB clean&jerk + reverse burpee

3 min rest

500 m farmer/front rack/OH carry

Pystypunnerrus Max3

Vipunostot sivuille 2x20

Pystysoutu käsipainoilla 2x20

Pystypunnerrus 3 x Amrap
-kuorma 60% päivän Max3:sta

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.