3 rounds:
5+5 Single Arm KBS
5 Tater Squat video
5+5 KB C&J (from hang)
10 Russian Twist (with KB)

Kangaroo Flow video and/or Squat Flow video

12 min EMOM
4 hang cleans + 3 push press 65kg/42,5kg

Conventional Deadlift against a band
10-8-6-4-2+. Rest 2:00
– Goal: Heavy 2+ (AMRAP) set is to perform 2-5 reps with a heavy load.
– Option: 6 x 4 at the same weight, focusing on technique.

Hang Squat Clean
10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps

EMOM 20
a) 20-40 Double Unders
b) 8-12 Burpees
c) 12-15 Box Jumps
d) 10-15 Pushups

For time: (time cap 30min)

100 DU (500 singels)
90 Squats
80 Push Ups
70 Knee Hugs
60 Wall Balls
50 Burpees
40 Box Jumps 61/51
30 Pull Ups
20 HSPU
10 TGU 20/12

(550 Reps)

Mobility

Open prep 1
10-20-30-20-10
Back rack lunge @45/30
15 Sit up
10 Cal Row

Kevennetty viikko

EVERY 1.30 MIN x 10
odd) 8 + 8 1-leg DL /w 1kb
even) 8 + 8 rev. Lunge w/BB

For time:
10 Pull-ups
30 V-Ups
10 Pull-ups
20 V-Ups
10 Pull-ups
10 V-Ups
10 Pull-ups

1. Power Clean 3
2. Front Squat 4-6
3. rest @ weight that allows you to go UB