5 rounds:

• 6 hang squat cleans (moderate weight)
• 12 kettlebell swings (heavy, eye level)

12 min AMRAP

• 15 double kb clean (pick weight)
• 25 wall ball

4 x 8

"Six"

EMOM 36
6 Strict HSPU
6 Power Cleans 70/50 kg
6 Burpees
6 STOH 70/50 kg
6 Strict C2B
6 Front Squats 70/50 kg

Deadlift
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

4-6 Kipping / Kipping Pull-Up / Butterfly Pull-Up

etukyykky 7x5 @80-90% 5rm

12-9-6:

• deadlift (75% 1RM)
• box jump (75/60cm)
• C2B

Build up to heavy set of 3 in 20 min

3 RFT:

15 OHS 50/35kg
30 T2B

Time Cap 9min