Backsquat 4x9x70% 1RM

Cl&Jerk 1RM (18 mins)
- intense warm up with small jumps in weight
- any style of clean & jerk
- you can have one failed attempt

Row & skills

E5MOM (total time 35 min)

1. 5 min row / bike / ski
2. 5 min handstand practice
3. 5 min row / bike / ski
4. 5 min kipping practice (t2b / pull- ups etc.)
5. 5 min row / bike / ski
6. 5 min hollow & arch position practice (hollow hold, hollow rock, arch hold, arch rock etc.)
7. 5 min row/ bike / ski

Don´t push it too hard. The idea is just to move well and enjoy the movements. Good time to practise your gymnastics skills.

accumulate 100 Bent arm banded pull aparts

Keep the elbows in 90 degree flexion, touching the sides.

20s. On, 10s. Off for 4min
Air bike
For calories

5 kierrosta

20 boxihyppy tai askellus 60/50cm
20 thruster 20/15kg
20 kahvkuulaheilautus 24/16kg

tauko 2 min

1)
Max out in the following complex:
Power clean
Hang power clean (under knee)
Hang power clean (above knee)
2)
EMOM 12
1. 3 Power cleans @75%
2. 2 Power cleans @80%
3. 1 Power clean @85%

3 rounds

50 DU

20 cal row

20 cal airbike

2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

Not for intensity or score. Much like our first part, a chance to practice our mechanics.

10 C2B
20 T2B
30 Deadlift 85/60kg
100 DU
30 Box jump
20 Burpee
10 Clean 85/60kg