5 rounds

5 tempo back squat (1-2 sec pause in bottom position)
6/6 box step ups with DB

For time:

21-15-9

C2B pull-up
800m run

10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Cluster.

*30 sec ON: 30 sec OFF, 3 rounds
*
12 gorilla row with dual 24 kg KB
2 sled push 20 kg (back and forth)
Battle rope swing

DT, 5 rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk

TC: 18 min

Individual workout
5 rounds for time of:
Row, 500/400 m
30 Box Jumps, 60/50cm
30 Wall Balls, @9/6kg

Timecap : 35 mins

power clean + paused push press + push jerk practice

power clean + hang power clean + push press 5x1 @ moderate

7' AMRAP
1 rnd DT
10 air squat

10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

• 0:00-5:00, EMOM5 of Cindy, on each minute:
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 5:00-6:00, rest 1'
• 6:00-14:00, 2 rounds of Mikko's triangle (EMOM8):
  • Row (20/16 cal/min *)
  • Ski (*)
  • Bike (*)
  • Rest
• 14:00-X, 1 round of Whitten w/out run, AFAP:
  • 22 KBS @ 32/24 kg
  • 22 Box jumps 24/20"
  • 22 burpees
  • 22 WB @ 9/6 kg

Record the finishing time X.

Alternate B1/B2

B1. Push press – 4/3/2 @ 82+% (2 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 3 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

– Add load as needed to fit RPE guidance
– Use light band if cannot perform unassisted strict chest-to-bar