For Time;
1600m Run (löyly)
50 Pull ups
50 Wall Balls
50 power cleans 50/35kg
50 T2B
50 Wall Balls

Time Cap 30 Mins

Enjoy

Practicing Hang power clean, Push Jerk efficiency

Every 3 min for 5 sets

3 power clean + 3 front squat+ 3 jerk

Add weight every IF form is on point. No failed or shitty reps.

Deadlift 3x3x90%

Rx'd:
10min EMOM:
5-10 Medball squat clean + 10-30 DU

Fitness:
10min EMOM:
5-10 Medball squat clean + mountain climber 10-20

For 40-45 minutes
200m run
12 kbs
8-12 kipping/butterfly pull ups
200m run
12 goblet squat (same weight than on kbs)
8-12 handstand push ups or 3 wall climbs
200m run
3+3 one arm KB clean&jerk (same weight than on kbs/squat)
8-12 push ups

Run 200m,
Round of Cindy
(Cindy: 5 pull up
10 push up
15 squat)

Alternate for 25 Mins
1. 8 dB press 2x22.5/15kg
2. 15 Russian kbs (feel)
3. 10 strict t2b
4. 30-50 double unders
5. Rest

Keskivartalo kuritus 10min

6-10 1-jalan varpaat tankoon
10 istumaannousu

EMOM 12
Min 1: Single arm farmers carry 40m right
Min 2: Single arm farmers carry 40m left
Min 3: High box jumps 12 reps 75/61cm