2-4-6-8-10-12..
HSPU
1-2-3-4-5-6-7..
Clean 83/55kg

40 min AMRAP

60 du's
50 kb swings
40 box jumps
30 pullups
20 hspu
10 tgu
20 ttb
30 kb/db snatch
40 burpees
50 cal on row/ski

Start from the beginning when finished.

Voima 2
Bench Press 3x3 90% 3RM

Even: 10 Slamball sit up
Odd: 10 Explosive leg raises (hanging)

Optional Accessory work

3x10 (5/arm) One arm DB bench press
3x10 (5/arm) One arm ring row

Metcon (reps)

AMRAP in 5 minutes of:
100 Pull-ups
ME Bar facing burpees

Accessory:

3-4 Rounds of
DB Bench press, 10 reps - heavy
Prone DB row, 10 reps - heavy

Rest 90-120s between rounds.

EMOM 5
5 Thrusters, work up to heavy

EMOM 5
3 Thrusters, continue to work to heavy

Barbell bent over row

3x12 @ 70-80% 1RM

6-5-4-3

Add loading after each set!

For time with a partner:

Buy-in: 50 Squat Cleans @60/42.5kg
then
6 x Stairs
2k Row
6 x Stairs
then
Cash-out: 50 Power Cleans @60/42.5kg

• Rx+: @70/47.5kg
• 35:00 Time Cap