5 sets of pull ups (more reps, heaviest possible)

20 Minutes on the clock:

Buy-in:
200 Meter Front Rack KB Carry @24/16kg

Then with the remaining time AMRAP:
200 Meter Run / Half Stairs
15 Sumo Deadlift High Pull @ 24/16kg
30 Double Unders

4-6 Strict C2B
4-6 Strict HSPU
Rest 2min...

• super sets
• use extra weights/deficit if needed.

3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a heavy, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

10-8-6-4-2-4-6-8-10 (lattia)penkkipunnerrus

5x5 80%

Accessory
3-4 Rounds
Walking kb front rack lunge 12
Dragon flag 2-4
Weighted dog walk 10m

Find Max
3 Clean + 1 split jerk

Front Squat
3x10r @ 65%
Rest as needed.

EMOM 10
Snatch + Hang Snatch

-work up to a heavy complex