*barbell in the clean rack position, start on the weaker foot

3+3@up to 50%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

10 sets:
1 Power Clean + 1 Hang Power Clean @70-75% 1RM Power Clean
- Rest 1-2min btw sets

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min ski @very easy/easy + 2x6-8 toes to bars , rest 30-45s bwn set
Rounds 5-6:
2-3 min rowing @very easy/easy + 2x2-4 rmu/bmu/burpee c2b pull ups , rest 30-45s bwn set
Rounds 7-8:
2-3 min ski @very easy/easy + 2x30-50m sandbag bear hug carrying, rest 30-45s bwn set

AMRAP 10, With partner

Row 150/130m
7 Deadlift 70/50kg

IGYG

30/24 cal pyörä
100 tuplanaruhyppy
30 käsilläseisontapunnerrus
100 tuplanaruhyppy
30/24 cal pyörä

Alkavalla minuutilla 6 kp tempaus

Aikaraja 20min

Romanian Deadlift

3 x 10 @ 2-3 RIR, rest 3:00 b/t sets

A: 4 Power snatch (tng) @43/35
B: 5 OHS 43/35
C: 6 High box jump 80/60cm

Alternate btw a, b and c.

Amrap 22’

10 Hang Clean and Jerk DB 1x14/22kg
9/10cal Machine
10 Hang Snatch DB 1x14/22kg
10 Push Up / 5 HSPU

Deadlift

4 x 3
4 x 2

Go Every 2:30

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible