Shoulder press 8x3 e90sec

3x
10 Strict T2B
10 seated good mornings @60kg
30 ab mats
40m front rack KB carry 2x32kg

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace.

10 front squat @ 70kg
12 pec deck
12 high pull
12 bicep curl

3 x 2 x tempaus + 1 x valakyykky

lisää painoa

3 x 1 tempaus + 1 valakyykky

5 stoh
7 t2b

• 10 Min Volume Accumulation of:
Strict Ring Muscle Ups 1 rep + 10’’ Negative

lepoooo

Part A: 5 Thruster Cleans then rest 1 min x 5 (averaged 30 seconds a round)

Part B: 10 Pullups / 10 Burpees then rest 1 min x 5 (averaged 1min 30 a round)

You’ll post one time to the whiteboard, the total time including rest for all intervals. Move immediately from A to B.

First, my shoulder sort of sublexed my 3rd round of thrusters due to instability.
THEN, my hand split open the last round of pu/burpees.