Not for time;
21-15-9
DB Hang Power Cleans @50/35s
Push-ups on Dumbbells

Then,

21-15-9
DB Floor Press @50/35s (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)

22:00 Time Cap on this work

3 supersets
6-8 ring dips
8-12 hardened ring rows
rest 2-3 min

For time with Partner

Row 8000m
500 Double Unders
100 Wallball

Split as Desired

(Coolingdown, foam rolling, stretching....)

1) Close Grip Floor Press: 5-4-3-2-1+. Rest 2:00

• Build to a 1RM - 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
• Option: Build to a moderate set of 3 only adding weight if form permits.

3 rds for quality

60m farmers carry @heavy
40 m sled push
20 push-ups

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5-10 Crossbody Hollow Pull-Down
2) 6+6 Single Leg Double KB Row
3) 5+5 Side Lying Shoulder Circles (both ways)
4) 5+5 Pistol on a Box
5) 20m Dumbbell Bear Crawl
6) Run 400m nose breathing only

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

For time:

Run 800m
rest 2 minute
Run 600m
rest 2 minute
Run 400m

10 min Emom
1 Hang power clean 75-85%

EMOM 15

1 minute : 5 Toes to bar + 7 burpees
2 minute : Over head hold / barbell (snatch grip)
3 minute : Row 12/9 Calories

For time

Buy in 500m row

then 2 rds

Single arm DB clusters 16 reps (8/8)

DB front rack lunges (paikallaan) 24 reps (db edessa halutulla tavalla esim goblet asennossa)

Buy out 400m run

TC: 10 min