A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

5 rounds for time of

• 20 pull-ups
• 400-m run

• 60 x 3, 4
• 52.5. x 8, 7

DB bench press 18-15-12 reps

3 rounds for quality of:
5 barbell bent over rows, pick load
7 barbell bent over rows, pick load
9 barbell bent over rows, pick load

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

40 DL bodyweight
15 bar over burbee
40 front squat 50 % bodyweight
15 bar over burbee
40 power clean 50 % bodyweight
10 bar over burbee
40 stoh 50 % bodyweight
5 bar over burbee
40 valakyykky tyhjä tanko

Timecap 40 min

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

3 Rounds:
10 DB floor press
5-10 Pull up/ ring row
-rest 1-2 min between rounds-

3 Rounds:
5-10 V-up
20s. hollow hold