EMOM 12

1 minute : 8 SLDL @ 40%
2 minute : Max reps Chest to bar pull ups

EMOM 12 (max 45 sec work)
Min 1:12 bar over jumps + 7 thrusters
Min 2: 12 bar over jumps + 7 sumo DL high pull

L1: 30/25kg
L2: 42.5/30kg

3 rounds for quality
30-50 double unders
8-10 devils presses @ moderate weight
rest 1,5-2 min and repeat

Clean & Jerk

Warm up and stick with the same weight if possible
Squat clean and split jerk. You will have time to pair up but try to go with someone who will use the same weight !

10min keskivartaloa
10 istumaannousu
10+10 kylkilankku pumppauksella
20 potkut hollow rock

4 sets for quality in any order
Sumo DL 7 reps
rest 30 sec
Rope climbs 3 reps
rest 30 sec
DB push press 7 reps
rest 30 sec

L2: 2 legless climbs

Every 1,5 min for 5 times
1 deadlift @80% of 1rm.
Perfect and strong deadlifts. Also control the weight down.

EMOM 12

A) 17 American swing 24/16kg
B) 20 Jump over Kettlebell
C) 40 s Plank

Front squat 5 x 3 @82% of 1RM

AMRAP 7

6 Power Clean 60/42,5kg
6 HSPU