Split jerk (from the rack) 5 x 1 rep @90%
-follow the %

20 Pull-up
20 T2B
15 Burpee over the bar
15 Ground to overhead 60/40kg
100 Double unders
15 Ground to overhead 60/40kg
15 Burpee over the bar
20 T2B
20 Pull-up
For time

20min time gap

3 sets of
5 reps Weighted Strict Chinups
5 reps Weighted Strict Ring Dips

Note: Weighted if possible, otherwise hardest possible position to get 5 reps

Set 1 – 70% – 3 Reps
Set 2 – 75% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 80% – 2 Reps

4x 90 sek välein, rinnallevetokompleksi kevyt paino

1 maastaveto
1 korkea veto riipusta
1 raakarinnalleveto riipusta
1 etukyykky

4x90 sek välein, rinnallevetokompleksi kevyt paino

2 rinnnallveto raakana tai kyykkyyn

”Damn Diane”

3 kierrosta
15 maastaveto 143/93kg tai @75%
15 käsilläseisontapunnerrus korokkeilta

aikaraja 15 min.

Back Squat
70% X 5
75% X 5
80% X 5 x2
75% X 5
70% X 5

You will notice that the percentage goes back down, try to move quickly on the way out the squat. Stick to the numbers.

This should feel way easier than Monday.

Alternate;
1. 10-15 T2B
2. 15 Wall Balls
3. 10 HSPU kipping

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)

7 x ( 1+1) x 70 - 80%

Send Off 1:30

E3MOM 9min
6 Deadlift 60-80% 1RM