5 rounds
3 back squats @ 50% , 60% , 70%, 2x80% 1RM
5 + 5 kb presses 24kg/16kg
3 weighted pull ups @ 40%

Conditioning
3 Rounds For Time:
3 Jerks, 60/40kg
4 Front Squats, 60/40kg
5 Cleans, 60/40kg
30 Pull ups
40 Push ups
50 Abmat Sit ups

Bring Sally up
Back Squat 60/40kg

12min AMRAP.
5 Clean & Jerk @90%
10 Toes-to-bar

Alt. EMOM 10:
1: 12 frontrack lunges *
2: 8 T2B

• you pick the weight for lunges

Against a 5min running clock, complete:
500m Row
50 x KB swings 16/24kg
Pull ups x max reps
Rest 5min between sets and complete a total of 2 sets

Back squat 3 x 5 @ 50 % (Deload)

Do not go heavy.

3-5min each exercise, for as long as you want:
sled push
row
ski
run
rope turns
db/kb snatch

Aikaa vastaan, suoritusjärjestys vapaa

70 seinäpallo
50 etunojapunnerrus
30 istumaannousu pallonheitto

30min AMRAP
2 Rounds of Cindy (5 Pullups-10 Pushups-15 Squats)
1 Round of DT (12 Deadlift-9 Hang Power Cleans-6 Jerks @70/50kg)

rest 2min

21-15-9
KB Swings 32/24kg
Situps
Latera Jump over bar