A,
Reverse Cl & Jerk
Work from rack :
1 jerk ( any style) + 1 clean
Find daily max or work on technique in 15 mins

B,
Amrap 10 mins
1 squat clean
2 Front squats
1 shoulder to overhead
Weight is 60-70% of your 1 rm front squat
Goal : 10+ rounds

C,
Barbell tea pot 3 sets 10/10reps
60 sec rest

A) 10!
Front squat 80/55 (about 45-55% 1RM)
DB devil's press 2x22,5/15

B) Core
10-8-6-4 or 8-6-4-2 reps for quality
V-up + hollow hold
Side plank lift (R) + hold
Side plank lift (L) + hold

Kyykky 2x8x72,5%

Stoppi-kyykky 3x5x50%
-3s stoppi

Sivutaivutukset 3x30 / puoli

Linkkarit 5x10

Kohautukset käsipainoilla 3x20

3 kierrosta pumppaillen

15 hauiskääntö tangolla
15 vipunosto sivulle
15-20 istumaannousu

Emom 40

1) 7-15 Burpeeta
2) 45s Viivajuoksua
3) 7-15 Seinäpalloa
4) Lepo

A1) Front squat 3x1x95%

EMOM x 30 MINUTES
MIN 1 - :45 Row/Ski/Bike/Run
MIN 2 - 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @ Very Light
MIN 3 - :45 V-Ups
MIN 4 - :45 Row/Ski/Bike/Run
MIN 5 - :45 DB RDL + Bent Over Row @moderate*
MIN 6 - :45 Plank Hold

*1 Rep = Bow to down position in RDL, perform BOR, then stand.
* RPE: 6

With partner for time (I go, you go)
-30 front squats 52.5kg/30kg
-30 T2B
-30 thrusters 52.5kg/30kg
-30 T2B
-30 front squats 52.5kg/30kg
-AMRAP T2B

5 rounds for quality and weight
5 deadlifts
5 hang power cleans
5 front squats
3 jerks

A1) Shoulder press 3x5x70%
A2) Dumbbell press 3x5
A3) ring push ups 3x6