Epäkkäillä

4x3 nousu te 1RM

Modified
50 deadlift 60kg
50 SU
50 hang power clean 40kg
50 jump over bar
50 front squat 40kg
50 SU
50 jerk 30kg
50 jump over bar

Good Morning 4x8 70% 1RM Clean

1x max reps

And then...

4x~50% / rest 90s.

120 min

Gymnastics - 12 min EMOM:
1) 8 HSPU
2) 8 C2B
3) 8 T2B
4) 30 sec hollow hold

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 83-85% 65
1 x 4 @ 85-87% 67,5
1 x 3 @ 87-89% 70
1 x 5 @ AHAFA 70
A2. Push press, 4 x 3 reps, rest 2-3 minutes before A1
3*45 3*47,5 2*3*50 kg

B1. Deadlift, rest 3-4 minutes between sets
1 x 7 @ 80-82%
1 x 5 @ 84-86%
1 x 3 @ 86-88%
1 x 3 @ AHAFA
B2. Russian dip between boxes
4 4 4 5

C. 3 rounds of:
C1. Side lateral raise w/DBs
3x12x10 lbs
C2. Single arm DB row
3x12x40 lbs

D. 2 rounds of:
D1. Top of dip hold 20 sec
D2. Bottom of dip hold 20 sec
D3. Hanging L-sit 20 sec

2.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

20 cal soutu
20 askelkyykky
10 leukaa
10 t2b
10 boburbee
10 g2oh
50 tuplaa
Ja takas alas
40kg tangossa

Partner WOD, 1 planks while the other does 5 wall climbs and 5 back squats (67.5kg/87.5kg). 18:32. Then strict deep squats, I go you go, (62.5kg/115kg).

21-15-9
Cleans 65#
Wallballs
15-12-9
Cleans 75#
Wallballs
12-9-6
Cleans 95#
Wallballs

8-12 intevals:
60s work
75s rest

4 rounds
Amrap3
1 Squat Snatch 70 kg
3 bmu
5 box jump 75 sm
7 kbs 32 kg