A:
Halt clean pull + halt power clean 5x2+1 @easy weight

B:
Power clean + push press + push jerk 5x1 @moderate push press weight

A: Dips 3xMax
B: Pull ups 3xMax
C1: SA Log press 3set
C2: supine body weight rows 3set

3 rounds
100cal bike
10 shuttle run ≈15m

On the 3:00 x 3 Supersets:

3 - 6 Weighted GHD Hip Extension
3-6 Chest supported dumbbell Rows

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

Back squat

3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-96%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

EMOM30
1) 3-5 pull-up
2) 3-5 kipping HSPU
3) 10 vatsalihasliike

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

3 sets:
HS-walk
- 5 tries / set
- Rest as needed
—————————————————————
3 sets:
10 HS Shoulder Shrugs
- Rest as needed
—————————————————————
3 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed
- Goal 20 taps (1=1)
—————————————————————
3 sets:
Head Stand
- Max hold, as straight and tight as possible

10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps