Every 5 min x 8

1. 3 Jefferson Curls + 10 Cossack Squat
2. 10 Weighted sit up + 10 Gymnastics swims
3. 10 Barbell Good morning + 10 Seated double DB press
4. 10 Plank KB drag through + 10 hollow rocks

*Movements first -> rest of the time easy paced erg

Shoulder Press 3RM

For quality: 2min on / 1min off for 4 rounds:
a) monostructural
b) "AMRAP":
1-3 pullover variation of choice
10 kbs (24 / 16)

RPE 7 - pulloverit ovat päivät "tähti", joten pidä tahti sellaisena, etteivät ne juurikaan sakkaa.

*flat footed
2×3@barbell, 3@up to 55-60%, sn-%, rest btw sets 2min

1-2× 1+2@barbell,
5× 1+2@75-80% or 1+2@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min

Cluster

Build to heavy single in 10 mins !
--then--
3 x 1 @ 80-90% of heavy single

RX
21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips

INTERMEDIATE
21-15-9 reps for time:
Cleans (29/43 kg)
Jumping ring dips

BEGINNER
15-12-9 reps for time:
Cleans (15/20 kg)
Foot-assisted ring dips

For time
Buy-In 20 cal Machine
40 Goblet squat (24/16 KB)
* 20 cal Machine (between all sets of 40)
40 KB-cleans
*
40 Deadlifts w. 2 KBs
*
40 Push up
*
40 T2B
*
40 KB-Swings
*
40 Air squats
*
40 Sit ups
*
40 Burpees
Cash-out 20 cal Machine

EMOM 30

• 9/10cal Machine
• Sit Up / T2B
• Hang PC+J KB's 2x12/16kg
• Pull Up
• Rest

(A Bit Slower Pace Than Usual EMOM)

4-5sets:

2 clean pull + 2 hang power clean (easy&fast)