3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

3 rounds:

5 double kb clean & jerk @32kg
100 Meter Double Kettlebell Farmers Carry

OH squat 3x8 reps

CNJ 5x1
Clean pull 4x2
Front squat 5x4

10 Rounds for time

8 C2B Pul ups
6 Squat snatch 40/25kg
4 Burpees over bar

120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
40 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 50' Handstand Walk
35 GHD Sit-Ups, 50' Handstand Walk
20 GHD Sit-Ups, 50' Handstand Walk

"Pineapple Express" Part #C (On the 30:00):
3 Rounds For Time:
400 Row
21 Lateral Bar Burpees

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

---

in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

Use 10-20 minutes for bar muscle up practice (look at the videos)

alternating between A and B:
3rds (3x molemmat a ja b, eli aseta kello: 6rds/work time 2min/rest time 2min)

2min amrap/2min rest
be fast with the transitions!
A) 8/10 cal row + 7 OHS
rest 2min
B) 6+6 DB OH walking lunge + 5 devils press

For time
50 Power clean @70kg

Complete like this
4 min work
1,5 min rest

Buy in
10m handstand walk
10 C2B
Rest of the time AMRAP Power clean

Repeat as long as you get to 50 Power clean
CAP. 8 Rounds.