3 rounds for quality:

10+10 Curtsy Squats
10+10 Single Leg Deadlifts
15 Weighted Sit ups
15 Back extensions (advanced -> GHD)

For time
30 hang power clean 50/35
40 deadlift 50/35
500/450m row

Build to a 1-Rep Deadlift in 20:00

• RPE 10
• Option: Build to a moderate 5 for technique development.

EMOM 15

Minute 1 : 8 Overhead Squats @ Unbroken
Minute 2 : Side Plank ( R )
Minute 3 : Side Plank ( L )
Minutes 4 - 5 : Cardio

3 rounds
6-8 tempo ring dip (2020)
6-8 barbell bent over row (2-3 RIR)
Rest 1,5min

10 Min AMRAP
8 DB Front Squats 2x22.5/15kg
16 box jump overs
8 DB Deadlifts 2x22.5kg

Rest 5 Mins
10 Min AMRAP
8 STOH 60/40kg
12 pull ups
50 DU’s

3 kierrosta

8+8 maljakasakkakyykky, tempo 30X1
10+10 vipunosto etukumarassa isometrisellä pidolla
8 hauiskääntö tangolla, tempo 31X1

30s lepo liikkeiden välissä

AMRAP in 12 minutes:
6 Clean and jerks 60/40kg
12 CTB pull-ups

Metcon (reps)

AMRAP in 10 minutes of:
10 Toes to bars
5 Weighted box step-overs

M: 24” + 22,5kg DB
N: 20” + 15kg DB

Metcon (quality)

EMOM for 12 minutes of:
2 hang snatches.

*Choose a moderate weight that moves fast.

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.

High box jumps 4-6 sets of 2-3 jumps.
Rest as needed.