3-4 rounds for quality:
10 Barbell Bent Over Row, choose load
10 Sumo Deadlift High Pulls, choose load
20 Back Extensions

Warm-up: 10-min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 1 x Clean
Start from 70% and build-up

B: 3x2 Back squat. Find days heavy set of 2, then do 2 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

For time:
20-18-16-14-12-10 Push-ups
15 Hollow Rocks

3RM

*Nousu päivän parhaaseen

Warm up:
2 Rounds:
1:30 Erg
6+6 One arm kettlebell deadlift + hang power clean
3+3 Windmill w small weight
3 Wall squat

Progression:
Hang power clean tekniikkaa kepillä.
Then
Build up to Deadlift+ Hang power clean + Push press weight

Movement prep before workout:
1Rnd:
100m run
6 Deadlift
4 Hang power clean
3 Push press
5 Air squat
5 Push up
1 Wall walk

14 Wallball
14 Alternating Kb Snatches @24/16
14 Box Jump Overs
42 Double Unders OR 84 Single Unders

1) Shoulderpress 5x3x80%
2) Negative HSPU 5x3(10s down)

B1 Kipping pull x 8
B2 Single leg squat (hallittu eksentrinen +5s) x 3 o/v
B3 KB snatch to windmill x 5 o/v
B4 Suitcase jumps x 12
B5 Reverse plank raises x RIR 2

AMRAP 20 min

A1 Pull ups x3 (RPE9)
A1b Butterfly preps x 10
A1c Single hops x 12 o/v

3 rounds

5 rounds for time:
20 DU
20s HS Hold
20s Hollow Hold
30s Rest