Deadlift with iso stop 5 cm from the ground
5, 3, 2, 5, 3, 2

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

5 rounds for time:

15 cal echo bike
7 devil’s presses

R5JC

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

HS Walk skill

10min EMOM
1.min HS walk 5-15m
2.min ergo 8-12 burpee

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

8/4-6/3-6/3-4/2-4/2-4/2-2/1-2/1-2/1-2/1

Srtict Pull-ups

8/4 E2MOM
6/3 E1,5MOM
4/2 EMOM
2/1 E0,5MOM

0-2/2-3,5/3,5-5/5-6/6-7/7-8/8-8,5/8,5-9/9-9,5/9,5-10

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

---

• one round
• big sets
• full throttle
• push to the limit
• RPE 9