Five sets @70-80% of Power Clean Max

5 rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk

47,5/70kg
Timecap 15min

3 rounds:

A) Max reps strict pull-ups
B) Max reps strict ring dips
c) Max reps gymnastics crunches (linkkari)

= tulos kaikkien kolmen kierroksen toistot yhteensä

Elbow out Tricep Extensions: 3 x 20. Rest 60s.

For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

1)
EMOM 9
1. 3 Hi hang squat cleans
2. 3 mid thigh squat cleans
3. 3 full squat cleans
(3 sec pause in the catch)
2)
Buil for a heavyish triple in squat clean
3)
6*2 Pause front squats

5 rounds, rest as needed:

1) 10 Double KB Push Press
2) 1-2 Legless Rope Climb

RPE 3-4

5 rounds, rest as needed:

20m Crossloaded Walking Lunge

3 Weighted Pull-Up + 7 strict pull-up + 9 Kipping Pull-Up

RPE 4-5

Use DB or KB in crossloaded lunge, one db overhead and another farmers carry. Switch after 10m.

Weighted P-U can be done with a DB between your legs, drop it and continue with strict p-u and the kipping p-u

5 rounds

Run 800m
30 Russian KBS 32/24 (eyelevel)
20 Push-Up
10 C2B

Rest 3min between rounds.

RPE 3

This is NOT all out! Brake the sets if your HR gets to high. You should breathe heavily, but not gasping for air.

AMRAP 20 in teams of 2:
0:00-10:00
Max 30m Trips of Farmer Carries (32, 24kg)

10:00-15:00
Max Rounds of:
20 Goblet Squats (32, 24kg)
20 Russian KBS (32,24kg)
20 Hollow Rocks

15:00-20:00
Max Reps
10 Front Rack Reverse Lunges (total) (52,5; 35kg)
10 Burpees
*One person works at a time.