10 rft
3 ring mu
6 hspu strict
Time cap 12'

Amrap 15'
12 box jump over 60cm
12 deadlift 70kg
9 burpees over the barbell
9 hang power clean 70kg
6 ring mu
6 push jerk 70kg

Hang squat snatch 5-5-5-5-5 reps

Renegade Row 3x8/8

3 sets of 8 (each arm)

10 HRPU
15 deadlifts
25 box step ups
50 pull-ups
100 wall balls
200 plate step ups
400m wreck bag run

Emom10

2 power clean/ go heavy

A,
Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Hip crease below the knee at bottom!

Find a heavy set of 3 within 5 sets.

B,
For quality:
Reverse Sled Drag, pick load, 3x 30m
2x12 L/12 R Single Stiff Legged Deadlifts, pick load

C,
Incline Bench Press 3-3-3-3-3

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

Find a heavy set of 3 within 5 sets.

D,
For quality:
2x15 T Bar Rows, pick load
3x10 Kneeling Landmine Press, pick load

E,
For time:
30 Row Calories
20 Goblet Squats@32/24kg
20 Row Calories
15 Goblet Squats
10 Row Calories
10 Goblet Squats

Goal: sub 9 mins

F,
Midline
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Standing Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Pallof Press

Rest as needed between each round.

3x40s haastava lisäpaino

A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8

E3MOM