Find your 3RM pull-up for today.

4 Front Squats + 8 Back Squats.

Push press 4 x 10

• rest 2min between sets

Set the J-cup so the bar is at the knee.
2x5 cluster reps 95% 40 secs rest.

So take the bar off and place back on the j-cups

If some of you are going super heavy then you can use blocks.

EMOM x 10

2 hang squat clean

5 rounds for time
4-10 BMU / C2B / Pull up
10 burpees
14 V ups / tuck ups

*Choose pulling movement and the reps so you can go unbroken
*Rest 1min between rounds
*TC15min

AMRAP 12 / YGIG

10 KBS 32/24kg
10 Box step over (w/ 2x DB´s 22,5/15kg)
10 Burpee

5 - 5 - 5 - 5

AHAP

Set every 2:30

Takakyykky 8,6,4, jätä 2 toistoa varaa.

nousevilla painoilla, tauot 2 min.

For 20min:

power snatch + snatch