Rope climbs, metcon and accessory strenght for upper body
E2mom x6
1-2 rope climb
rest time: easy ski/bike/row

12min amrap
12 toes to rings
8 huspu
4 d-ball/sandback/atlastone from ground to shoulder (30-45kg, miehet 45-70 kg)

Accessory
3 rds:
- 7-9 landmine press
- 7-9 kulmasoutu käsipainolla
- 10-20 ghd back extensions

Emom 20min
1. Bike erg/du
2.
5 DB BL + 5 DB front squat
5+5 DB snatch
5+ 5 DB hang power clean & jerk
5+5 DB ohs
5 devils press

** Jerks, squats, Broad Jumps and accessory.**

8x1 split jerk form rack or blocks.
85-105% max. (voit tehdä esim pyramidina)

Back squat 6x2

10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

3 rds:

5+5 turkish get up
5+5 käsipainosoutua punnerrusasennossa. hidas, kontrolloitu liike, pyri pitämään lantio stabiilina, ettei se lähtisi kiertymään liikkeen mukana

Mark your split jerk weights here 👇🏻

** Clean, pull ups + accessory...**
Clean 6x2 (6 kovaa työsarjaa)

Pull ups 4x3. Use extra weight if needed

For quality:
3-4rds
6-10 double kettlebell front rack box step ups (per leg)
60m sand back/d-ball/atlas stone carry (women 30-50kg, men 50-70kg. Kuorma vartalon etupuolella, ei hartialla)

Mark your Clean weights here 👇🏻

Eilinen

400 m
white-blue

5min Row/Airbike with nose breathing only

Flow of your choice

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

For time 21-15-9

*Front squat 30-40 kg
*HSPU

Cash out 200 DU

3 x 3 jerk from rack, go heavy