”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)

10 min AMRAP
10 Power Snatch
20 Double unders

2x Snatch Balance.

Penkkipunnerrus 8x3x50%
Kapea penkki 3x8-12
Pystypunnerrus 3x8-12
Pystysoutu käsipainoilla 3x20-30

20 min AMRAP

10 x Sumo deadlift high pulls @ 45/30kg
10 x Overhead squats @ 45/30kg
15 x Decline push-ups @ 50cm box
20 x DU's

Maastaveto 6x1x70%
Kyykky 2x4 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max

5 Minutes Play
Row without your feet strapped in
if you find you’re falling backwards, you’re probably leaning back too much

3RFQ - Row
90sec Eeasy
60sec Medium
30sec Hard
60sec rest

CLEAN COMPLEX

Every Minute on the Minute x 2:
2 Tall Cleans

Every 90 Seconds x 2:
2 Hip Cleans

Every Other Minute x 4:
2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 4 of 8

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AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

Post rounds, reps, and Rx to comments.

Find 1rm
Bear complex

Time cap 5 min

2x8 ahap