AMRAP 35:00 with a partner
1000m x Row
20 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
2 x Stairs
30 x Hang Muscle Snatch @ light

• Split work as needed
• Light ball for the throws

3 kierrosta
12 L-istunta kp pystypunnerrus, haasta asentoa ja valitse paino sen mukaan
12 takareisi koukistus soutulaitteella
10-20 pallonheittoistumaannousu
30s lepo liikkeiden välillä

1x1 @80%
1x1 @raskas 1 tuntuman mukaan
1x1 @raskas 1 tuntuman mukaan

5 Pull Up
3 Burpee
1 Clean @60%

Kipping hspu
EMOM 12
1. 3-10 Kipping hspu
2. 16 dB see-saw seated press
3. 10-30sec headstance
4. Rest

3 rounds for quality
10-20 sec pull up top hold
Rest 60sec
10-20sec dip top hold + bottom hold
Rest 60sec
15 front raises + 15 reverse flys
Rest 60sec

6 sets of:
1x [ 1 Pause Push Jerk + 1 Split Jerk ]
- Rest 2-3 mins between sets.
- Pause Push Jerks- 2 secs in dip

Set 1: 65% 1RM Push Jerk
Set 2-5: Build
Set 6: Heavy for the day

5x5 Front Squat @75% 1RM
- Rest 2-3 mins btw sets

6x2 Halting Power Cleans
- Rest 2-3 mins btw sets.
- Pause 2 secs below the knees. Sets are NOT TnG, reset btw reps.

Set 1: 65% 1RM Power Clean
Set 2: 68%
Set 3: 75%
Set 4: 78%
Set 5: 80%
Set 6: 82%

30 min PK
100 rope jumps
30 + 30 s side plank
30 + 30 s one arm plank
600m row
20 light kb swings
20 walking lunges
1000m bike

Squat clean 10x3x60%