3:00 easy bike or row

Barbell warm up

Barbel complex
Complete 1 complex every 2:00 x 8
1 power clean
1 hang power clean
1 squat clean
1 hang squat clean
1 split jerk

*start at a moderate weight and increase to a daily max

For Time
30 Deadlift 100/70kg
100 Wall Balls 12/9
30 Bar Facing Burpees

For time
15-12-9
Devil Thruster @2x22,5/15kg
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

WU
2rds
10x air squat
10x jumping jack
10x sit up
10x burpee

4 kierrosta
10 boxille askellusta 22.5kg
20 askelkyykkyä 22,5kg
20 vatsaa

3 rounds for time
400m ry:n
21 kb swing
15 push up

Single-Arm DB External Rotation
3 x 10-12 each 3s down. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Back squat 5x6, sista setet amrap
+
Clean pull 5x2

2-3 Sets
8 Tall Kneeling KB Press (alternating one arm at a time - 4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist