10 Deadlift 120/85kg
12 Burpee Box Jump 50/60cm
8 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
2 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
8 Deadlift
12 Burpee Box Jump
10 Deadlift

Snatch Grip Deadlift 6x3 AHAFA

Use straps if needed.

45 min alkavalla minuutilla

1. 5 leuanveto
2. 3 käsilläseisontapunnerrus tai 15 s pito
3. 10 pallonnosto olan yli

5 rounds for time

5 x clean & jerk, 50/70 kg
7 x chest to bar pull up

AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups

60%/1
65%/1
70%/1
(75%/1)3

EMOM for 12min
Clean (Full) + Front Squat + Jerk, work up to a heavy

Deadlift 4x6 AHAFA

Rest 2-3min between sets.

4 rounds, rest 1-2min between sets

5 Front Squat AHAFA
10-20 Parallette Push-Up
10-20 GHD Hip Extension
Go by feel. GHD Hip extension scaling→ prone back extension

AMRAP 10
max reps box over jumps 24/20
1 minute on/second off
Rest 3 min
AMRAP 10
Hollow rock
1 minute on/second off
Rest 3 min
AMRAP 10
Rowing calories
1 minute on/second off