As many Reps as possible on 7 minutes of :

9 Push Press 50/35kg
30 Air Squats

4 sets:
3 Muscle Cleans @6-8/10 RPE
- Rest as needed btw sets

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5+5 DB Snatch into Thruster
3) 10 Banded Face Pull
3) 5-10 Strict TTB
4) 10-20sec Handstand Shoulder Opener
5) 6-10 SOTS Press
6) 10 Wallball 2 for 1

Dead lift
3@75% 1rm
3@80% 1rm
3@85% 1rm

EMOM10

1 squat clean

1-3 sets: 70-75%
4-6 sets: 75-80%
7-10 sets: 80-85%

Ideana tehdä laadukkaita ja teräviä nostoja. Valitse prosentit päivän fiiliksen mukaan.

A) Front squat
4 x 3 x 80-85% / rest 2 min

B) Back squat
1 x max reps -2 @80-85% 1RM front squat

Practise
Sandbag over shoulder
Yoke Carrying
Tyre Flipping
Sledge Hammering

For time
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pistols
10 Bar Muscle-Ups
20 Pistols
30 DB Snatches 22,5/15kg
40 Box Jumps
50 Double Unders

6 x alkavalla 2 minuutilla

1 tempaus riipusta + 1 tempaus polven alta + 1 tempaus

28min alkavalla minuutilla

1. 4-10 käsilläseisontapunnerrus
2. laite
3. 5-8 yleisliike boksin ylitys (voit hypätä jos syke pysyy aisoissa)
4. laite

Edelleen rauhallisesti