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

Shoulder Press
3x6r @ 72%
Rest as needed.

Optional Accessory
STRENGTH

4 rounds, rest as needed between

1) 6 Bench Press
2) 10 Pendley Row

RPE 4 to 4+

Back Squat
3-3-3-3-3-3 (tempo 3 3 X 0)
NO maxing out! Focus on form and breathing

Tabata Hollow Body Holds

With pair:
1min On / 30s. Off
1. Air bike
2. Tyre flip
3. Hammer strike
4. Rope climb
5. Push sled
6. Sand back / KB's carry