For time:

21 Power clean 50/35kg
Run 200m
15 Push Jerk 50/35kg
Run 400m
9 Ground to Overhead 50/35kg
Run 200m

5 rounds
In 2 min
12/10 cal row
8 DB hang power clean 2x22,5/15
AMRAP burpee box over 60/50
2min rest

Result is max. reps burpee box overs

Back Squat

8 x 1 @ 75 - 80%

Go Every 2:30

"Jackie"

For time

1000 m Row
50 Thruster 20/15kg
30 Pull up

Timecap: 12 mins

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

Deadlift
5 @75-77,5%
4 @77,5-82,5%
3 @82,5-85%
3 @85%+

4× 3+3
3 tempolla: irrotus otsan yläpuolelle, palautus räkkiin ja punnerrus
3 normi

Barbell bent-over row 10-10-10-10-10 reps

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 60% of 1RM
- reset on each rep NOT Touch N Go

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 65% of 1RM (bit more than last week)
- reset on each rep NOT Touch N Go

3 sets;

6 x Strict Chin-Up
12 x Wide Grip Ring Row
24 x Band Hammer Curl
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar