A1: Fat grip strict pull ups 3xMax
A2: Dips 3xMax
B1: SA biased transversal bar rows 2xMax
B2: Feet elevated box Hspu 2xMax

Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

E2MOM

8 sets of
3 squat clean
Drop & go

Front squat 5x4x80%

400m row
15-21 KBS 24kg
9-12 pull-up
90sec rest

20 min AMRAP

400m juoksu
30 ilmakyykky
20 vuorikiipeilijä
10 punnerrus
10 kierto lankussa

3 RFQ

0:30 Pike ups
0:30 rest
0:30 Scissors kicks in hollow hold position
0:30 rest
0:30 Russian twists
0:30 rest

FGB Style x 3

Min 1: Power Cleans @60kg
Min 2: V-Ups
Min 3: Burpees
Min 4: DU
Min 5: rest

1. Jerk balance
   3 x 3 @ 40kg

2. Tall Jerk
   3 x 3 @40kg

3. Jerk drive
   2 x 3 @80kg

5 x 3 Pausing power clean below knee
2-3 sec pause
1 sec pause in the catch