Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Tee 1-2 lämmittelysarjaa, jonka jälkeen 3 työsarjaa.
Lepää työsarjojen välissä n. 60-90s

Finaali
FOR TIME - 8 MIN TC
Buy in 30 box step over with one db (15 / 22,5)

Complete
16-12-8
Handstand push up (dual db push press 30-20-10 15/22,5kg)
Deadlift (80/110)

5 Min Easy to Moderate
3 Sets:
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.

5 Min Easy to Moderate
3 Sets
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.
-Rest 1 Min-

3 Min Hard
5 Min Easy

1: 12/10cal Ski
2: 3/3 Single DB Devils Presses 20/15kg
3: 12/10cal AB
4: 12 Dips
5: Rest

A,
Push Press 3-3-3-3-3

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

B,
6 rounds, 1 min per station, for max reps of:
Over Under, 60/50cm
Burpee Strict Pull-up

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
In teams of 2 - for total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.

C,
Every 2 mins for 6 mins do:
15 Toes-to-bars
Kettlebell Front Rack Carry, pick load, 15m

Kettlebell Front Rack Carry- RPE 7/10

18 min partner AMRAP:
One at rest and another performing a full round of:

Treenaaja ________________ Kuntoilija
2 Wall walks _____________ 2 Half way Wall walks
4 Pistol squats ___________ 4 Box Pistol squats or adapt
6 T2B _____________________ 6 K2E
10-12 Cals Bike __________ 10-12 Cals Bike

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations

then:

EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

A,
Sumo Deadlift 3-10

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

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
1 1/4 Front Squat 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day in 15 mins.

C,
3 rounds for time of:
5 Front Squats, 102/70kg
10 Push Jerks, 70/52kg
50 Double Unders

Goal
Sub 9 mins

D,
3 rounds for quality of:
10 Kneeling Kettlebell Halos, pick load
15 Band Face Pulls
Hollow Rock, 20 secs

Kneeling Kettlebell Halos- 5 reps each direction

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for thrusters
+
2 Rounds @ increasing pace
500m BikeErg
3 Bar muscle-ups
3 Thrusters @ workout weight