for time:

12-9-6-3
power clean@60/40kg
ttb

Strict Pull-Ups ( Weighted / Banded )

3-3-3-3-3-3-3

Go every 2:30

On the minute for 16 minutes
1) A round of "Macho Man"
2) ⁠20 pull-ups
3) 15 box jumps 60/50cm
4) Rest

*One round of "Macho Man" includes
3 power cleans, 3 front squats and
3 shoulder to overheads at 82,5/60kg.

AMRAP 12
10-20-30-... Double Unders
1-2-3-... Snatches 60/40kg
1-2-3-... Wall Walks

DELOAD WEEK

3 rounds
15 overhead squats 42,5/30kg
15 toes to bars

5x5 kulmasoutua tangolla

A. In a 5min Window
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

B. In a 5min Window
25/18 Calories
20 Deadlifts 80/60kg
20 Box Jump Overs
+
Max reps Handstand Pushups in the remaining time

Strict pull up
4 x 6 / rest 2 min

Seated shoulder press 3x5

EMOM x 28

1) row
2) 5-10 ttb
3) 200m run
4) rest