Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

45s on / 45s off:

1. 80 Pull ups

2. 30 wall walk

5, 10, 10, 10, 10 toistoa

14min, joka toisella minuutilla 1 x rinnalleveto + 1 x rinnalleveto riipusta.

Tempo back squat 5x4 reps (slow down, pause, fast up)

Power clean 4x4 reps

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Banded Hip Flexors Stretch 1:00 / Side
Up Dog 1:00
Frog 1:00
Bottom Squat Hold 1:00
Barbell Forearm Smash 1:00 / Side

For Time In pairs of 2

50 cal row /ski
50 Deadlift
50 box jump over air squat
50 Squat clean
50 t2b
50 kb swing
50 slamball
50 wall Ball
50 db lunges
50 devils press

Barbell 50/70 kg, kb 24/32kg,
Db 17,5 kg /25 kg
Time Cap 33 min