5 rounds for time:

18 hang squat clean
18 pull ups
10 power clean
10 hspu

rx:50/35kg
time cap: 25min

Maastaveto 5x8x60%

Kyykky 5x5x70%

Etukyykky 3x8x40-50%

Sivutaivutukset 3x20 / puoli

Mobility

Penkki 3x5 (55-65-75%)

Kyykky 3x5 (55-65-75%)

Etukyykky 3x6x40-50%

Pystypunnerrus 5x10x30-40%

For quality
0:00 - 10:00
1 each Turkish Get-up
200 Meter Run
3 each KB Windmills

10:00 - 20:00
5 High Box jumps@75/60cm
10 KB squat Clean
20 abmat sit up

20:00 - 30:00
Row, Bike, Ski Erg
15s hard/45s easy

Goal: Sustainable effort. Your choice of weights today. This workout can be done in any order.

4 sets of :

Snatch Grip Pendlay Row x 6-8
Rest 90s
Shoulder Press: x10/8/6/4. Build to a Heavy 4 over 4 sets
Rest 90s.

4 sets, new every 8th minute

Each for time
20/15 Cal.
20 DB Snatches 22,5/15kg
20 Wall Balls
300m Run

3 sets for Quality
3/arm Turkish Get-Ups
20m Crossbody Carry (switch halfway)

5 Burpee
8 Dual DB Thruster
250m Row

rest 3min btw amraps

3 kierrosta laadukkaasti

Max sarjat: rengas- tai boxidippi
10+10 Bulgarialainen kyykky