1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.
1b) DB Seated Cleans: 3 x 12-15. Rest 30s.
1c) Side Plank: 3 x 10s ea. Rest 30s.

EMOM 10 mins

2 position Power Clean
- hang
- floor
- touch and go reps
- increase weight if it feels good

Emom x15:
1. DU
2. T2B
3. Rest

Rest 3min...

Emom x15:
1. Row
2. HSPU
3. Rest

6 kierrosta 2 min ON/ 2min OFF

A) 10 T2Bs

10 pullups

10 push ups

B) 10 deadlifts

10 hang cleans

10 STOH
60kg/40kg

Push jerk
5-4-3-2-1
- From the floor
- increase weiht in each set

PJ: 3x5

Banded Snatch Pull 4x5

RPE 4

3 rounds for time
15 CTB
30 weighted pistol squat @10/5 kg Plate

25 Minutes of:
Heavy Sled variation x 40m.
Single Arm Farmer Carry x 40m each arm.
Double DB Rows x 10.

• Rotate through the movements at a steady pace, resting between to recover
• Sled variation can be push, reverse pull, sideways etc.

Gymnastics Skill Work
3 Rounds for Quality:
10-20s L-Sit Hold
10-20s Ring Support
10 Alternating Pistols