Barbell row @ 3011 tempo, 3 x 10-12 reps, rest 60 sec between sets.

Tempo starts with the eccentric movement (usually from the highest position going down).
Example: 3s going down, 0s at bottom, 1s going up, 1s hold at top.

Back Squat
1-1-1-1-1
2-3min Recovery

Find your Clean 1RM for day in 12 mins.

AMRAP 6

1-2-3-4-5-6-7-8.....

Deadlift
Hang Power Clean
STOH
Front Squat

DB`S 22,5/15 kg´s

For time:
9-15-21
push jerk @60/40kg
pull up

(Target under 6min, time cap 10min)

6 x alkavalla 90s
4 raaka rinnalleveto @70-80%, pikavoimaa eli touch n go

6 x 4 OHS
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

EMOM12
1. Stealth pistol squat walk
2. Gymnastics swim (20sec front crawl / 20 sec breast strokes)
3. Air squat to pistol squat
4. Banded plank walks

https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

Choose two of the following:

• 5 x 15 lying back extensions
• 3 x 15 heavy single arm kb swing (6 sets)
• 3 x 10 slow ghd back extensions
• 3 x 12 slow stiff legged deadlift with two heavy db´s
• 3 x 10 good morning

EMOM 21

Minutes 1- 7 : 3 Position Squat Clean ( High Hang - Hang Floor )
Minutes 8 - 14 : Squat Cleans ( Hang & Floor )
Minutes 15 - 21 : 1 x Squat Clean

Score : Last seven lift.