Push press 3 x 1

Deadlift
8-6-4-2
- each set as heavy as possible
- 2 mins rest btw
- after each set 20-30sec L-sit ( ring , box paralelette)
- deadstop

3 x 3 ringkip + hip to rings
3x3-5 falsegrip pullups
3x 3 vaiheinen boksi MU

"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Kilos: 22.5.15

Power Clean + Squat Clean
- Build to a heavy set of 2 Power Cleans + 2 squats cleans in 8 sets.
- Rest 90s.
- Option: technique work for 8 sets.

Strength

3 clean from blocks

Weightlifting hypertrophy

5 rounds:

5 hang power clean
5 front squat
5 RDL

every 3min

Basic Conditioning
For 40min w/partner

Row 800/600m
While Partner

40m Bear Hug Carry With Ball 20/15kg
20 V-Ups
40m KB One Arm Overhead Lunge 20/16kg
10+10 KB Russian Twist 20/16kg

10 min emom
Odd: Hs walk
Even: Hollow rock 8-14

5 min rest

10 min emom
Odd: 8-12 Alternating db hang clean and jerk 22,5/15kg
Even: 30- 60 Double unders

2 Rounds
51 Second handstand hold (10wb for breaking the set)
51 Kb/Db snatch
51 Split jumps
51 Wall balls
51 Burpees

With a Partner

10K Row/SkiErg

Or.

20K BikeErg