EMOM for 10 minutes:
10 burpees over bench

Rest 1 min

EMOM for 10 minutes:
15/12 calories row

Rest 1 min

For time:
30 Burpee CTB pull-ups

4 Rounds of
6 Hang Power Cleans
8 Front Squats
10 Bar Facing Burpees
12 Toes-to-bar

RX: 60/40kg
RX+: 70/50kg

8 x Alkavalla 90 sek.

1 temapaus raakana tai kyykkyyn maasta + 1 tempaus riipusta raakana tai kyykkyyn.

Lisää painoa tekniikan salliessa

3 x max reps strict static dips (on parallets)

Alternate:
Tyre Flip x6 and Prowler Push.
Do 5-7 sets.

5 sets:
1-3 Candle Stick Lower/1-3 Skin the Cat

Build to a Heavy Set of 15

Zercher squat

5 - 5 - 5 - 5 - 5

Use medium weight.

5 rounds 90s each round

140/95kg Dead Lift 4 reps

max reps ring dips

kesto: 7 min 30 sek.

4 DB Snatch 22.5/15kg
4 T2B
4 wall balls
8
8
8
12
12
12

Increase by 4 reps each round.