3 rounds

5-10 halfway pull ups (down to halfway)
Rest 60sec
5-10 halfway to top pull ups
Rest 60sec
5-10 negative pike hspu, 3-5sec lowering
Rest 60sec

AMRAP 10 for quality
3-10 Kipping pull ups
5 + 5 dB hang split snatch
20sec hollow flutter kicks

Ladder: Squat Clean 1 repetition

Add weights (2,5kg) every 60". Start around 1/3 of DL 1RM.

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Post five heaviest sets

Clen&Jerk

Every 5min, 5 rounds
5-10 front squat
rest of time ergo

Kyykky 4x7x65%

Askelkyykky eturäkissä 3x10 / jalka

Russian twist 3x20

Ojentajat seisten niskan takaa 3x20

Jalkojen nostot maaten 3x20

Warm-up:

3x
15/12 Calories row
10 Deadlifts
10 Front squats
10+10 Half kneeling 1-arm shoulder press
20 Mountain climbers

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Clean and jerk

5 x 2 (Power clean + push jerk) @ 62% (C&J 1 rep max)
Rest 1-2 minutes between sets

Deadlifts,
3x5 @ 65%

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Front squats

Every minute on the minute for 10:00 minutes of:
2 Front squats @ 60% (of 1 rep max front squat)

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Core:
3x
20 Flutter kicks
10 Slow knee tucks
20 Candle stick toe touches

Bonus:
3 Rounds of:
10+10 1-legged deadlifts
10 Strict toes to bar
20 Front rack box step-ups, alternating legs.
Rest 2:00 between rounds.

Farmer Carry: 4 x 100 Meters. Rest 90s
+
Barbell Side bend 3 x 6-8 each. Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

20min AMRAP
60 double under
40 sit-up
20 pistol squat
10 chest to bar

8x3min

A) 10-15 Seinäpalloa ja 5-10 T2B
B) 10 Raakariveä riipusta ja 6-10 Bar facing burpeeta

*Seinäpallot UB.
*Rivepaino n. 45-50%

20:00 Quality Focused
15m each Single Arm Lateral Front Rack Carry @24/16
10 each Bodyweight Lunges
10 each KB Ballistic Rows
2 each Turkish Get-up
- Goal: Sustainable effort