3-5 rounds, rest as needed

1) 5-15 GHD Hip extension, TEMPO 5033 (5sec down, start a new rep immediately, 3sec up, 3sec hold)
2)10 Double KB Front Rack Squat
3) 5-10 Strict C2B

RPE 4

5 DL (72%)
4-6 Deficit HSPU
Rest 2.5min...

(Do super sets! No break btw DL-Hspu)

1) Snatch
2) Front Squat
3) Hang Power Clean + Jerk
4) Thruster
5) KB/DB Facing burpee.
2Min Rest After Every Tabata. Workout lasts for 28min.

Emom 12
2x Hang power snatch (polven yläpuolelta)

For time:

1.6km Run
And then...
20 rds:
5 Pull up
10 Push up
15 Air squat
And then...
1.6km Run

5 rounds @Pitskun kenttä

Run 400m
15 burpees

-80% effort

”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (102,5;70kg)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Push jerk 3-3-3

3 rds
5-10 reps UB pull-ups
Single arm OHS 7/side
10m HS walk /around the world
rest 1 min

L1: kipping pull-up
L2: C2B /2-6 UB bar MU

5 rounds, rest as needed:

1) 5 Back Squat
2) 5 Bench Press
3) 10 Barbell Row

RPE 4