Bring it back to where we started.
Look back to week 1, you should be lifting more!

KB DFSQ 4 x 6
BB Back Squat 4 x 8
KB DFSQ 4 x 6

Partner 1 does all three while partner 2 does assistance, then swap

Bent Over Band pull aparts 4 x 10
front plank x 30s

4 min sets

20 minutes

For time:
10-9-8-7-6-5-4-3-2-1 of:
Burpees
Toes-to-bar
Handstand Pushups

Walking lunges bar behind neck
5x8r
90s Recovery

Barbell glute bridge 3x15
-60 sec rest between the sets.
-squeeze your butt at the top.

1. Power clean: x6-8
2. Front squat: x6-8
3. Push Jerk: x6-8

Every 2min for 24min (6 sets each)
Station 1 - Hang clean + Power clean + Clean
(Build to work as heavy as possible)
Station 2 - Ring dips x 10-15 reps @ 2111

"Karjalan Kovin event 7"

3 Rounds of

21 Box Jumps over
15 C2B Pullups
9 Deadlifts 120/85kg

10 thrusters 95/65
16 goblet squats 53/35
200 m run

Alternate through:
1. 10 STOH 60/40KG
2. 3 Rope Climb (legless or with legs)
3. 18/15 Cal Row
4. 12 KB Snatch 24/20 KG
5. Rest

Scale as needed.

Deadlift 3x10