A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

15min EMOTM Snatch
1-5: 1 High High Snatch 70kg
6-10: 1 Launch Snatch 75kg
11-15: 1 Snatch 80kg

Gymnastics Skills Warm-Up
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 10-20 seconds
Interval 4 – Ring Dips with Scaling Options x 4-8 reps

If you are unfamiliar with the False Grip, watch this video.

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Squatted Strict Muscle-Up Transitions x 4 reps

Followed by. . .

Every minute, on the minute, for 3 minutes, (3 sets) of:
Ring Swings x 8 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Pop Swings x 6-8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Elbow Drops x 6-8 reps

10 rounds:

10 x thruster
10 x vatsalinkku

5 rounds:

5 x leuanveto kuminauhan kanssa
5 x dippi laitteella

Assault bike 25cal

21 - 15 - 9
Ring dip/dip/push-up
Pistol squat/back squat 60% 1rm

Assault bike 25cal
For time.

Total 75min
A. WU 500m row, 3 rnds: 15 abs, 15 backs, mobility

B. Strength
Front squat, max 3
DL max 3
Pull-ups, volyymi 8,8,8 (5+2+1)

D. Post WO 500m row

Back squat up to 1-5 rep max set.

Three sets of 6-12 reps.

Swim Repeat 200m, recover 2:30 until form/pace deteriorates
Bike Repeat 2M, recover 2:30 until form/pace deteriorates
Run Repeat 1k, recover 2:30 until form/pace deteriorates
Row Repeat 1200m, recover 2:30 until form/pace deteriorates