3 rounds

70 DU
12 Chest to bar pull ups

Everytime you break any set, do either 7 hollow rocks or 12 superman rocks.

** Thruster emom&strenght**

3 rds, rest as needed between sets:

6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

EMOM x 15
OTM 5: 5 thrusters (n. 80 % from last week cluster 1RM)
OTM 5: 3 thrusters ( 85%)
OTM 5: 1 thruster (mitä lähtee)

accessory 3 rds:
- 10+10 pystypunnerrus käsipainolla
- 10x cuban press kuminauhalla
- 10x kauniisti hallittu low bar-leuanveto (lavat pysyy alhaalla, vastaote. kevennä
liikettä selvästi jaloilla)
- 10x banded pull down (kokeile sinistä kumpparia

Amrap back squat @75%

10 x every 90s

high hang snatch + hang snatch

Snatch 5x2 from the blocks

Above the knee

Bike erg Marathon!
42200m for time

Pegboard practice

3 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets.

4 rft:

60 DU
10 thrusters @70kg

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.