3 rounds for quality of:
10/10 Bulgarian Split Squats, barbell back rack
10 Sumo Deadlift High-pulls
10 DB Pullovers
- Athlete choice on load
- Rest as needed

20-15-10
Etukyykky 84/57kg
Etunojapunnerrus
Pallonisku

Aikaraja 16min

Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Clean and jerk

5 x 2+1 @ 80% (2 Squat cleans + 1 jerk)

B) Front squats

5@ 70%
5@ 74%
3x5 @ 77%%

C) Accessory:

3x
30 Russian twists
20 Slow knee tucks

Optional:
4 x 12 JM press
4 x 12 Pendlay row

4 sets of Shoulder Presses
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @82%
Set 4: 3 @85%

Rest 2min btw sets.

5 sets of 5 Romanian Deadlifts
Set 1: @75%
Set 2: @80%
Set 3: @82%
Set 4: @85%
Set 5: @87%
- Rest 2-3min btw sets

4 sets of Overhead Squat
Set 1: 8 @65%
Set 2: 6 @70%
Set 3: 4 @75%
Set 4: 4 @80%
- Rest 2-3min btw sets.

PK / VK1 sykealueella 50min

200m run/walk
20 kb swing
20 Air squat
15 Sit-up
10 Pull-up
10 Push-up

4x 12min

1) Kone

2) 5-10x/liike:
Lapapunnerrus+ kierto rist. nilkkaan
Yhden jalan linkkari
Rengassoutu yhdellä kädellä (kierto)
Strict t2b tai jalkojen nosto
Kulmasoutu (kp/kk)
Sivutaivutus (kp/kk)

3) Kone

4) 5-10x/liike:
Tuulimylly
Pohjepumppaus kulmanoja-asennossa
Lonkat+kierto
Syväkyykystä ojennus
Skorpioni

AMRAP 18

9 Deadlift 102,5/70kg
60 Double Unders
30 Wallball 20/14p

Tibia Raise: 2 x 20 each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)