Every minute on the minute, alternating, for 12 minutes, complete

• 10 unbroken deadlifts
• 7 shuttle runs (25 feet out and 25 feet back)

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

– Each set is 1 Clean (squat, of course) + 2 Front squat + 1 jerk (anyhow)
– Start @ 68%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

Hip thrust

4 x 10 @ RPE 7-8 (2-3 RIR), rest 2:00-3:00 between sets

A, 4 sets:
3 min ON / 1 min OFF
10 USA Swing
8 Goblet Squat
6 Up Down over KB

A, 4 sets:
3 min ON / 1 min OFF
10 Alt. Goblet Lunge
8 KB High Pull
6 KB Sit Up
@24/16

4 rounds of:
10 MB slams
15 KB deadlifts
10+10 kneeling MB side throws to wall
40s (Weighted) plank hold
Rest

Back Squat
2-3 Rounds for quality:
10x alt. 90 to 90 stretch
8+8x Side Plank Leg Lift
8+8x Worlds greatest stretch
10+10x ”pistol”+ lunge
5x Squat jump

Deadlift
2-3 Rounds for quality:
8+8x Wall Push Single Leg Deadlifts
10x alt. Reverse scorpion stretch
20x Banded side steps
8+8x Single leg hip thrust
10x Back roll to pancake stretch

Pull up/chin up
2-3 Rounds for quality:
10x Prone swimmers
10x Banded hollow lat pulldowns
8x Bent over cuban press
10x Thread the needle stretch
8+8x Scapular pull up + circles

Bench press
2-3 Rounds for quality:
10x Bench chest flys
10x Banded face pull
10x Elbow scapular push up to downward dog
8+8x Banded external rotation
8x Reverse grip bb bench press

2x7 min amrap/2min rest

A)
6 hspu (strict or kipping)
8 DKB hang snatch @ 2x24/2x16kg
35 DU

B)
7 t2b
10 DB goblet squat @ moderate
10/8 cal row

@ RPE 3.5
hspu->abmat hspu->DDB push press
t2b->leg/knee raises->v-ups

Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5-5-4-4-3-3 @65-80% *from 1rm or RPE 6-7
Rest 2-3min btw

B) Accessory (15-20min)
Back Squat:
3x8+8x Bulgarian split squat
3x10+10x Seated leg lift over bottle
Deadlift:
3x10+10x Sl Hip thrust
3x8x rower hamstring curl
Pull up/chin up:
3x10 Banded lat pulldown
4x max scapular pull up hold
Bench press:
3x 8-12 Skull crusher
3x 10 Lateral raises

10 min for quality:
3 min general warm up

90/90 hip rotation to hip extension
6+6 quad stretch with 1-leg deadlift
10 calf raises
10+10 miniband standing hip external rotation
10 cossack squat

EMOM 16
Russian heiluri x 12 (raskas kuula)
Rive + työntö x 8 (4+4)
Maljakyykky 2sek pidolla x 10
Renegade row punnerruksella x 8-10 (2 kuulaa)

AMRAP 20
Am. Heiluri x 15
Askelkyykky taakse kuula sarviotteessa x 10
Punnerrus x 10 (kuulan päällä tai lattialla)
High pull + tempaus x 8 (4+4)
Paikallaan marssi, kuula salkkupidossa 30-40sek

FINISHER 3 kierr. ilman taukoa
Heiluri 20sek
Maljakyykky pito 20sek
Vuorikiipeilijä 20sek