Front squat 8x5/ ran
Up to heavy!

Emom 10
Amrap 20

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)

Box squat 4x10
Hip thrust 3x10 + 10 banded
Suorin jaloin tupla db mave x10 + ghd hip ex. x10

0:00 - 5:00
HS walk practice

5:00 - 10:00
3 Strict C2B
3 Deadstop Strict HSPU

10:00 - 15:00
5 Strict TTB
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (ylhäällä pito)

10 min emom split jerk

2 reps every minute

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

Workout Part 1: Run 1 mile at the fastest pace you can
Record your time
Use this time to help determine what "ability group" you will run in for group sessions

Workout Part 2:
A) Complete 3 sets of Hand release push ups
Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

B) Complete 3 sets of Pull ups
Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

Cool-down: 800 meter walk
10 minutes of foam roller and 5 minutes of band stretching

Log your results in the comments. Keep track of your push up and pull up performance/progress.

Low hang clean pull 3x5

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg