4 rounds for consistency:
15 dual DB hang power cleans
12 dual DB thrusters
1 min rest
400 m run or 50/40 cal ski/bike/row
15 T2B
2 min rest

5 sets of (5+5)@AHAP

Go every 3:00

12 box jumps

7 burpees over the line

12 American kettlebell swings

5 × 2 @ 85-90% (RIR 0-1)

Go every 3:00 minutes.

row 5 minutes @easy pace

3 minutes practice: kipping pull-ups or T2B's

bike 5 minutes @easy pace

3 minutes practice: handstand hold, plate step-ups or handstand walk

TBA

Bench press 5 RM, then max reps @ 90%

Snatch pull 4x5 reps

24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

Power Clean

A) WU 3-4x

• 5 Clean DL + 5 Hang m.Clean. + 5 FS
• 3-5/leg Split Squat Jump

B) Build to days heavy 1RM Power Clean

C) In pairs 30s on/30s Off X5 Each

• Max Reps PC @80% From 1RM

*Toinen tekee aina koko 30s ja sit vaihto

Front Squat

• 5x3 (1-2 RIR) *Rest 3min Between

Metcon

E4MOM X4

• 12 Cal Standing C2 Bike
• 30m SB Bearhug Carry @50kg
• 10 Thruster @30kg

*Lujaa perkule

Optional Accessory

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s Spanish Squat Hold