In a 1:30 Window:
9 Power Cleans
9 Front Squats
9 Push Jerks
(Rx: 50/35kg)
Time Remaining:
Max Ring Muscle Ups

 Rest 1:30 Seconds

In a 1:30 Window:
7 Power Cleans
7 Front Squats
7 Push Jerks
(Rx: 60/42.5kg)
Time Remaining:
Max Ring Muscle-ups

 Rest 1:30 Seconds

In a 1:30 Window:
5 Power Cleans
5 Front Squats
5 Push Jerks
(Rx: 70/50kg)
Time Remaining:
Max Ring Muscle-ups

Rest 1:30 Seconds

In a 1:30 Window:
3 Power Cleans
3 Front Squats
3 Push Jerks
(Rx: 80/55kg)
Time Remaining:
Max Ring Muscle-ups

Scale if needed:
* Go unbroken with barbell
* Ring MU -> Bar MU -> C2B+Push up
* Barbell ~45% / 55% / 65% / 75%

For time:

15-12-9
Push jerk @70% 3RM OTD.
Bar over burpees

For time
21-15-9 reps of
Pullups
Deadlifts 100/70kg
Bar Facing Burpees

Every 2 mins alternate for 40 Mins
2 Mins on a machine
2 Mins 15 pass overs, 50 double unders. 20 lunges & repeat

keep this easy and steady. Especially if you did Murph yesterday.

Weightlifting - Snatch

EMOM for 15 minutes: Snatch hi-pull + hang snatch.

1 x Power Clean
1 x Hang Power Clean

Omatoimi lämmittely:

"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Hang Snatch (above knee) + Snatch

10 x (2x(1+1)@65-80%.

Add weight or stay the same. Stay within the 65%-85% range

SO 2:30

STRENGTH
Alternate for 3-4 rounds, rest as needed between

1) 8 Ring Row Tempo 4012 (4sec down, 2sec hold at the top)
2) 5-8 Strict Ring Dip, tempo 2210 (2sec down, 2sec hold at the bottom)
3) 10+10 Single Arm DB Upright Row

RPE 4 to 4+