1:00 Active Spiderman
1:00 Active Samson
1:00 Frog
1:00 Banded Ankle distraction / Side
1:00 Child pose on box

16 x 20s. on 10s. off
for max call
Assault bike

50-40-30-20-10 KBS
After each set: 400m Run

1) EMOM 5
High hang pull
Hang high pull
Muscle clean
Split jerk

Rest 3 min

EMOM 12
1 clean & jerk
Build up to 75% of C&J 1 RM

2) AMRAP 5 min
15 bar facing burpee
Then 2-4-6-8... etc
Power snatch @40kg
Pull up

Rest 5 min

AMRAP 5 min
15 bar over burpee
Then 2-4-6-8... etc
Thruster @40kg
T2B

3) Cool down
15 min easy bike erg
On 3:00, 6:00, 9:00, 12:00
12 kb swing @12 kg
10 hollow rock

5 rounds for quality:

1. 6-10 hspu
2. 6-10 pullup/c2b/muscleup

Choose the move(s) you want develop,
you can do strict or kipping.

5*3
5*2
5*1
5*3

6 kierrosta:

4 x mave
20m yoke kanto

4 rounds:

20s pvc strict press
10s pvc oh hold

1 round:

1:00 plank

4 rounds:

20s wallsit
10s rest

E90SEC

5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj

8x Clean + hang squat clean + 2x jerk @50-70%