Every 1:30 for 9 mins (6 sets):
1 Power Clean + 1 Hang Power Clean
- Start at 75% 1RM Hang Power Clean and build up.

Front Squat 3x3x90%

10 rnds for time:

3 strict HSPU
6 KB swings 24/16
9 goblet squats 24/16

Vaihteluviikko

25min laadukkaasti

8-10 Tangolla lapapunnerrus kuppiasennossa
8-10 Tangolla ranskalainen punnerrus
10-15 Selänojennus boxilta tai GHDssa
5-10 Arnold's press kp/kk
90s. Koneella kevyttä pyöritystä

In 20min:
Work up to days 4RM Deadlift

rest 2min btw amraps
16/14cal Ergo
12 WB
8 Box Jump over

12 min EMOM
ODD 5 box jumps 60cm/50cm + 5 T2B
EVEN 5 ring disp + 8 side squats alternating

6min
Assault Bike 18/16cal
Farmer carry 20m

Rest 1min

3rds 30s work, 30s rest (6min)
Row 30s
rest 30s
Sled Push 30s
rest 30s

rest 1min

6rds 30s work, 30s rest
Sledhammer hits

rest 1min

6rds 30s work, 30s rest
Batte Ropes

4x
EMOM 7

A) 12-18 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Cal. SkiErg
F) 10-20 V-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Power Cleans, Every 1:30 x 9:

Set 1-2: 3 @65-70%
Set 3-4: 3 @70-75%
Set 5-6: 2 @75-78%
Set 7-8: 2 @78-82%
Set 9: 1 @85-90%