2-3 rounds:
10-12 banded face pull
20s hollow hold - 8-10 V-up/tuck up

Rest 1min between rounds.

Power Clean
1x8 at 60% of 1RM
1x6 at 70% of 1RM
2x4 at 80%+ of 1RM
- touch n go reps
- good form

Rest as needed between sets.

Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats
then some movement prep for all movement/skill prep: dont matter which part you start

WOD 1
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 kipping hspu
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets

WOD 2
3 sets for quality
30-50m Sandbag carrying (bear hug) @55-68/35-45kg
rest 15-30sec
6-12 sandbag bear hug squats @55-68/35-45kg
rest 15-30sec
2-3 rope climbs / 20m hand over hand sled pull / 4-6 lower rope climbs
rest 2-3 min

Elevated Lunges w/DB or KB´S

6 x ( 5 + 5 )

Go Every 3:00

EMOM 20

• 12 Reverse Lunge Barbell (6+6)
• Rope Jump
• T2B / V-Up / Sit Up
• Rest

3 min cardio.

3rnds for WU:
10+10 DB upright row
10+10 single leg calf raises on plate
10 plate GTOH, 15 archrocks
15 banded hamsting curls

4 kertaa

1 snatch pull + 2 snatches

40-60% max. Lepää 45s.

4 kertaa:

1 snatch pull + 1 snatch

60-85% max. Lepää 60s.

3 min cardio.

3rnds for WU:

50 SU
15 air squats
10 ring rows
5 incworms with push-ups,

2x
7 pull-ups
20DU
7 thrusters 43/25
5 C2B
15 DU
5 Thrusters 52/34
3 bMU
10 DU
3 thrusters 61/38.