52 burbee
52 box jumps
52 power clean 50/35kg
52 cal row

TC 20min

EMOM x 20

1) 12-16 reverse lunge
2) 8-12 squat jump

*

OPTIONAL:
3-5k run

3 Sets of:
Strict Ring Muscle Ups 1-3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Muscle Ups near failure max reps (1-2 reps buffer)
Rest as need each sets

Kevyt yläkerta:

3x10 1 käden kulmasoutu
3x10 penkkipunnerrus kp
3x10 hauiskääntö kp
3x10 pystysoutu kp
3x10 ranskalainen punnerrus kp

Shouder press dumbbell 10-10-10-10

Every 2min

For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5

• 2 rds:
  1min. Row/Bike
  10 Air squat
  5 Inch Worm

• 2 rds:
  30s. Row/Bike
  8 Deadlift
  8 Front squat
  8 Push press

• Mobility...

• 3x 3-position power clean

• 3x 3-position squat clean

• 3x 3 Split jerk

• 3x complex (Add weights)

30 DB Snatch
10 Hspu
30 T2B
10 Burpee
30 DB Step over box M/ 60cm: 22,5kg, F/ 50cm: 15kg
10 Ring dips
30 DB Waitress walk 22,5/15kg
5 Bar Mu

Rest & recovery