Back Squat w/ Pause + without pause

Working 18 minutes. Start at light and build in heavy.

2 BS 1-2 sec pause on bottom + 1 normal tempo

Score : 3 heaviest set.

AMRAP 15 With Partner. IGYG

5 Strict Pull
10 Toes To Rings
12 One Arm Devils Press 22,5/15kg.

Full Round Then Change.

For Time:
1,200 Meter Row
63 Kettlebell Swings 24/16
36 Pull Ups

tc 15min

Warm Up

1:00 Row
0:30 Glute Bridges
0:30 Plank

1:00 Row
0:30 Single Leg Glute Bridges (0:15 each side)
0:30 Hollow Hold

1:00 Row
0:30 Glute Bridge Walk Outs

0:30 Straight Leg Sit Ups

0:20 Active Spiderman
0:20 Push Up to Downdog
0:20 Child’s Pose (Walking Hands)
0:20 Pigeon Pose (left side)
0:20 Pigeon Pose (right side)
0:20 Forearm Stretches

Specific Warm Up

100 Meter Row
10 Kettlebell Deadlifts
10 Scap Pull ups

100 Meter Row
10 Russian Kettlebell Swings
10 Mini Kip Swings

100 Meter Row
3-3-3 Kettlebell Swings (3 to chest - 3 to shoulder - 3 to eye level)
1-3 Strict Pull Ups

12x
90sec ON/90sec OFF

Row
Ski
BikeErg/Echo

A.1) Muscle clean + power clean to front squat+ push press+ split jerk
1+1+1+1 ~10min

B.1) Hang power clean below knee
Sets of 3-5 From barbel up to 70%
Then
3×3 70-80%

C.1) Hang power clean above knee +split jerk
3+3 × 3 @65-80%

D.) Strict press
D.1) 1 set of 15-20 reps with barbel
D.2) 5rm
D.3) Drop weight 5-10kg and do until failure

E.) 2×
E.1) Pallof squat ×15
E.2) Mountain climbers ×15

Band-pull-aparts 5x20

Penkki 6x6x70%

Sotilaspenkki käsipainoilla 3x12-20

Takaolkapääsoutu 3x30

Kiertäjät kyljellään 3x20 / puoli

Turun Tuomipäivä 2023: Event 3
"Ground to glory" RX

For time
Buy in: 15 single-arm KB overhead walking lunges
Then,
9-6-3 ground to overhead 60/40
12-9-6 chest to bar
Cash out: 15 single-arm KB overhead walking lunges
Time cap: 7min

Rest 1min

Then max. time unbroken plank hold in 3min.

For time:
30-20-10
kbs@24/16kg
sit up

2 rounds
1:30 cardio
10 inchworm
10 air squats + 5 jumping air squats
5+5 single arm upright row
5+5 single arm db press
10 db snatches
:20 hanging from bar
:20 handstand/wall climb hold

Front rack lunge 3x10
* -lepo 3-4min
-nouseva paino*