Pause squat 3x6x60%
3sec at the bottom

12min AMRAP
15 kb swings 32kg/20kg
50 DUs
15 push ups
15 boxjumps 60cm/50cm

6 min EMOM
4 weighted pull ups @ 40-50%

Barbell Jump Squat 5x6 (speed over weight)
Paloff Rotations 5x15/
DB Bent Over Reverse Fly 5x10

3min rounds

18min

6min EMOM
1 Squat Clean
2 Front Squats
1 Split Jerk
@80% of 1RM C&J

50 x Calorie Row
40 x Front Squats @ 60/42.5kg
30 x Kipping Toes To Bar
20 x Push Jerks @ 60/42.5kg
10 Muscle-Ups (Ring Muscle-Up or Bar Muscle-Up, your call)

Find your 3 rep max in turkish get up (TGU) / hand
Mark the result for the right hand

6 min

10 käsipainotempaus
10 istumaannousu

AMRAP 15:00 (follow the leader with partner)
15/12 x Cal Row
12 x USA Kettlebell Swings @ 24/16kg
1 x Legless Rope Climb or 2 x Rope Climb

Roller Tricep, Chest + Hamstring
Frog Stretch
Hip Waves
Elbow Circles + rotations
Push Up holds
Dowel on spine hinge practice
Crossack Squats

SOD: Calf stretch