Back Squat, 3 waves ( 3 rounds )

5@70%
3@75%
2@80%

Go every 2:30

1-2-3-4-5-6-7-8-9-10 reps for time of:

Front Squats 50/35kg
Bar Over Burpees
...into remaining time :

1-rep-max clean

Time cap: 14

5 Sets x Every 4:00

3 Shoulder Press 85 - 92,5% ( Deadstop )
7 Bent Over Rows, heavy

8x 2 Hang Clean + 1 Jerk

-Work around 70-85% of max Clean and Jerk

Max reps of unbroken kipping pull-ups.

apuliikkeeksi:
3x8+8

Strength (load)

Front squat
5-5-5, AHAP

Accessory:

5 rounds of:
10 Reverse hypers
10 Heavy KBS

Rest 2 minutes between sets. Go heavy.

Then

50 weighted sit-ups. Split as needed

Metcon (time)

For time:
10 Bar muscle-ups
20 Deadlifts 125/85
30 Devil’s press 22,5/15kg
40 Goblet squats 32/24kg
50 Box jump overs 24/20”
100 Double-unders

Timecap: 20 minutes.

Accessory:
4 Rounds of:
10+10 Sideplank with a twist
15 Banded abcrunches

front squat
5x4
E3MOM / 2-3 reps in tank

5x (2 Clean Deadlift + 2 Power Clean) No touch and go, build up to a heavy set

• 2min rest between sets