3 Rounds:
8-10 Barbell hip thrust with 1s hold
30sec Rest
20 Alt. curtsy squat
1min Rest

Easy Row for 5minutes
Some Active Spiderman stretches etc

3 Rounds
1. Rope Climb
2. Handstand 30s.
3. 10 Air Squats
4. 10 Alternating V-ups or Situps

Power
Clean Complex, build to hevyish weight
3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

Strength
Back Squat
5x3

Extra
3 Rounds For Quality
30m KB Front Rack Carry
5+5 Single Leg Deadlift

A: 8min emom
Alternating jumping combinstions 3-5reps
B: Deadlift 5x5
C1: Strict chin ups 3xMax rpe 7-8
C2: Banded Nordic hamstring curls 3set
D: 3rounds
1min amrap Row for cal
30sec rest
1min amrap KB swing
30sec rest
1min amrap DB Renegade rows(L+R=1rep)
30sec rest

5 RFT
12 hang power cleans 115/75
8 DB Push press 50/35
20/16 cal bike or 24/20 cal row

Emom8 1 power clean @80% 1RM

Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
 
*Standard masters (40+) will use 90/60 kg in the deadlift.

Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
 
*Scaled masters (40+) will use 70/50 kg in the deadlift.

Timecap 22min

For time:

Row 3000m

Squat clean 4x2 reps

• 1min. Row/Bike/Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Kipping swings
  5 Muscle clean + Front squat

• 30s. Row/Bike/Run

• 2 rds:
  30 DU's
  3 Power clean
  5 C2B
  5 Push up
  10 Air squat

• Mobility...

Joka alkava 2min x 6
10-12 Askellus boksille
6 1-Käden devils press vuorokäsin