3 giant sets:

5 Double Kettlebell Hang Cleans @2x 32kg
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
40 ghd
Rest 2 Minutes Between Sets.

21-15-9

Push jerk @60kg
Lateral burpees over bar

Build to a 10RM
This will be used as a benchmark for the cycle

3 Sets:
5 Inchworms
15m Single Arm Overhead Carry R @24kg
15m Single Arm Overhead Carry L @24kg
15m hsw

3 RFT
25 Bar over burpees
10 Power Cleans 70/50kg
500/400 Meter Row
10 Push Jerks 70/50kg

0:00 - 5:00
HS walk practice

5:00 - 10:00
3 Strict C2B
3 Deadstop Strict HSPU

10:00 - 15:00
5 Strict TTB
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (ylhäällä pito)

10 min emom

Power clean + front squat + push jerk

10 min emom split jerk

2 reps every minute

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
Amrap 16
800m run buy in then amrap the following in the time remaining:
8 db deadlifts 35/20-challenge-60/45
8 step ups-challenge-box jumps
8 db push press 35/20-challenge-60/45

Opt(12)
1000m row
4x1 bk squat-tempo 3-2-1-1
5x5 bk extension
work up to moderate 3 front squat

Finisher
50 double crunches
1:00 min hamstring stretch

wod

A. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

5 Toes to Bar

5 Push Presses 40/30

2’rest

B. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

6 Push Ups

6 Hang Power clean 50k/40

2’rest

C. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

7 Du / 14 Single Under

7 Deadlift 60k/50k