For time:

15-12-9-6-3

Deadlifts @ 2 x BW

Stict Ring Dips

Scale to

Deadlift 65 % of 1 RM

Static dip / dip from a box

Back Squat
2 x 8 reps
2 x 7 reps

Use 70- 77,5%
Rest atleast 2 min between

14min alkavalla minuutilla
1. 10 cal soutu
2. 7 thruster tangolla

Raaka rinnalleveto riipusta 6,6,6

nousevilla painoilla, tauot 2 min.

15 Min Emom
Alternate through
1. 30-40 Sec Handstand hold
2. 45 sec Kb hold 2x32/24
3. 10 hollow rocks + 10 superman rocks

Hang clean double + jerk triple.
Heaviest of the day in 25 minutes.

For time:
30 Thrusters (40/30kg)
30 American swings 24/16kg
20 Thrusters (40/30kg)
20 American swings
10 Thrusters (40/30kg)
10 American swings

(12 min cap

EMOM 20 minutes of:

Min 1: 15/12 Calories Row
Min 2: Toes to Bar
Min 3: 15/12 Box Jump Overs
Min 4: Weighted Sit Ups with plate
Min 5: Rest

For time 3-6-9-12-9-6-3 reps:

Clean and thruster 45/30kg
Pull Ups

BS 3x3reps
-try to add more than with the 4s last week.
-same weight in every set.