For time
400m run
30 pull ups
30 db hang clean&split jerks (alt hand)
30 pull ups
400m run
time cap 15 minutes

Hang power clean + hang squat clean + jerk

12 rounds, every 1:30. Start about 50% of Jerk. Add more weight after every round. Go to Failure.

Sumo deadlift 3x5 (add 5kg to last workout)

Shoulder press 5x45%, 3x55%, 2x65%, 1x70%, 1+ 75%

1A) bulgarian split squats 4x(3+3)x40% of back squat 1RM
1B) negative pistol squats 4x(2+2) 10s down

10min leuanveto lisäpainolla, 3 toistoa alkavalla minuutilla.

Jack"
Complete as many rounds as possible in 20 minutes of:
52,5/40kg Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box/ 20 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").
At 2001

500 juoksu
40 abmat
30 RV 40/30kg
20 valakyykky
10 C2B
20 valakyykky
30 RV
40 abmat
500 juoksu

EMOM 10

4 squat snatches 65-70% 1RM

-saat päättää onko tng vai sitten nopeita singlejä.

Every 5:00 x 4 Sets:
20 KB Snatch @24/16 (10/arm)
100 Meter Run / 100m Row
20 USA Swing @24/16kg
100 Meter Run / 100m Row
20 Ring Rows / Bar Rows