10 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#
Goal: 12+ rounds

Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

For max rounds completed:
• Death by Hang Clean 115/75#
Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

For Time:

-50 Sit ups
-75 Burpees
-150 Air squats

4 rounds for time:
• 4 Bar Muscle-up
• 4 Power Snatches 135/95#
• 500 m Row
Goal: 13 min.

ACCESSORY

pitoja:
Emomx6-8
1) 40s handstand hold against the wall
2) 40s ring plank hold (sorry 😎)

Part A).
Skill Primer
Muscle Clean & Tall Jerk (5-8 sets x 2+2)

Part B).
Low Hang Clean, Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

Tiukka rengas MU 3x1