Min 0-7
AMRAP
15cal Echo bike
5 BB Thruster @50kg

Min 7-15
Get 1RPM
BB complex of 2x Hang clean + front squat

Min 15-17
Rest

Min 17-22
50m Handstand walk
Max meters of skierg

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

E90S for 15min
Snatch x3@light weight, focus on speed
+
8min amrap
2-4-6-8-10…
DL @ light - moderate weight
Box jumps

Warm Up

Row 6 minutes

Then Squat Mobility 10 minutes.

A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down

• 2-3min Row/Bike

• 2x
  20 DU's
  5 Burpee Box jump over
  8 Ring Row

• Mobility...

E3MOM 5
5 Back squats (70-75%)

The Haunted:n tahdissa
Alkulämmin: pectoral, etureisi, takareisi, talja

EMOM 10 min
60kg
Power clean
Hang clean
Front squat

Loppuun vatsa tabata 20s työtä, 10 huilia
5 min

40, 30, 20, 10 reps for time

10kg x2 db
Thrusters
Power clean
Deadlifts
Renegade rows
Air squats