4 sets of 3 Squat Cleans @65-75%
- Rest 2min btw sets

Go every 3:00 x 5 sets
7 Kipping Pull-ups
14 alt Renegade Rows @2x22,5/15kg
21 Double Unders

Time cap of 2:00 per round to ensure 1:00+ of rest
Rx+: 2-6 Ring Muscle-ups for Pull-ups and 25kg DB

Extra:
Banded Pushdowns: 3 x 25. Rest 60s.

Rest day - what did you do?

Leaning Away Lateral Raise: 3 x 8 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Ninja snatch 5X3 (no feet)

EMOM x8

10-50 DU

5x7 Back Squat @75%
- Rest 2-3min btw sets

AMRAP 7
- 6 toes to bar
- 7 double kb hang power clean @2x16/12kg
- 8 double kb walking lunges @2x16/12kg

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-Varpaat tankoon tai keinunnassa jalat niin ylös kuin saat
- kahdella kahvakuulalla raakarinnalleveto riipusta (jalkojen välistä)
- kahdella kahvakuulalla askelkyykkykävely (kuulat voi roikkua käsissä)

5 sets of Power Clean + Hang Power Clean
Set 1: 2+1 @70% 1RM Power Clean
Set 2: 2+1 @80%
Set 3: 1+1 @82%
Set 4: 1+1 @85%
Set 5: 2+1 @80%
- Rest 2 mins btw sets.
- Power Cleans as singles, but Hang Power Clean with same grip

Vappu parijumppa

30min

300m soutu/600m pyörä
8 boksihyppy
8 maastaveto 125/85kg
8 seinäpallo

Vaihdot kokonaisen kierroksen jälkeen