Warm Up
3 rounds
1:00 rowing
3 barbell muscle cleans
3 barbell tall power cleans
3 inch worm with push ups
:30 Plank Hold
10 supermans (feet together)

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

5 Rounds:
12 Burpee Box Jump Overs
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 - 15 Clean and Jerks 60/40 kg
Round 2 - 12 Clean and Jerks 70/45 kg
Round 3 - 9 Clean and Jerks 80/50 kg
Round 4 - 6 Clean and Jerks 90/55 kg
Round 5 - 3 Clean and Jerks 100/60 kg

(Time cap: 18min.)

A,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m
12 Deadlifts
12 Ring Muscle-ups
Run, 400 m
9 Deadlifts
9 Ring Muscle-ups
Run, 400 m

Goal: sub 14 mins

B,
Each for distance:
Ruck: 1x 40 mins

Specify load in notes.

C,
Post workout
Hip Extensions 3x15

Rest as needed between sets.

A,
Hang Squat Clean + Split Jerk 3-3-2-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Clean Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

Use 100% of your max clean.

C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg

D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups

Every time you break a rep scheme from a movement complete:
20 Double Unders

Build to a Heavy Single

• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over

A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set

Bulgarian Split Squats- 2x10 L/10 R

Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load

OTM10
Squat clean+split jerl

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
10+10 plate windmill @5kg
Then Workout warm Up
2 rounds
1:30 ski erg (increase pace each round)
20m bear crawl
10m lunge + torso rotation
10m inch worm
10m toe touch walk
10 scap pull ups + 5 kip to swings
10 ring row
10 barbell stoh