6 sets:
1 Clean + 1 Front Squat + 1 Jerk
- Start @60% 1RM Clean & Jerk and build by feel
- Rest 2min btw sets

For time:
21-15-9:
Deadlifts @70/50kg
Down & Ups
- Rest 1:1
15-12-9:
Hang Power Cleans @50/35kg
Burpees
- Rest 1:1
9-6-3:
Thrusters @35/25kg
Bar Facing Burpees

EMOM 10:
1 Push Press + 1 Split Jerk
- Build up to 75-80% 1RM Push Press

5 sets:
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
- Rest 60-90sec btw sets
- Complex is completed unbroken!

25min laadukkaasti

6-8 Hauiskääntö
6-8 Ranskalainen punnerrus
6+6 Yhden käden kulmasoutu
Submax pito suorinkäsin renkaissa (lankussa tai dipin yläasennossa)
90s Kevyt kone

Emom 30

1. 2-8 HSPU (strict, kipping, pike push ups, HR push ups)
2. 20-30 sec Side plank w Dumbbell
3. 15-25 Banded AirSquats
4. 5-10 Straight hand Weighted Sit-ups
5. Rest

25-20-15-10-5 Dumbbell Floor Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Line Hops over Dumbbell (single)

Dumbbell 22,5/15kg

Bar muscle up
- tekniikkaosuus
- 3-5 x 1-5 bmu/ banded/ jumping/ strict pull up

5 rounds for quality
1 + 1 heavy TGU
3-8 kipping pull up/ butterfly pull up
20 leg lifts over KB/ DB

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg

8 min for quality
45s erg
20s+20s banded front rack stretch
8+8 weighted thoracic rotation
8 BB thruster

weighted throracic rotation: