5 rft:
8 Deadlift
6 Hang power clean
4 Push jerk
- rest 45s after each round -

TC: 13

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

3+3@up to 35%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

2x2x[1+1]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% sn-%, rest btw sets 2min

Lämpö
2 kierrosta
10 x Y kuminauhalla (victory pull)
10 x T kuminauhalla (pull apart)
10 x W kuminauhalla (face pull)
5 burpee
10 cal hiihto

2 kierrosta
10 kippiheilunta
3 wall climb
6 hollow-arch roll

Voima
5 kierrosta:
5 penkkipunnerrus
5 leukaa (lisäpaino-kehonpaino-kuminauha)

Voimistelu
EMOM 16:
1) muscle up/leuka/rengassoutu
2) 20s hollow rock + 20s arch rock
3) hspu tai hspu boxilta
4) laite

Extra
3 kierrosta:
10 hauis
10 ranskalainen punnerrus
16 selänojennus kierrolla (kosketa takaa ristikkäistä jalkaa)

3 kierrosta

8 1-jalan varpaat tankoon
12 vipunosto takaolkapäille

EMOM 20:

1. 50s erg @ easy-moderate
2. 1-2 set of t2b @ moderate
3. 8-10 deficit pushup
4. 50s box jump over 50/60cm
5. 1-4 rope climb

Clean

8 to 12 x 1 @ 78+%, go every 1:00-1:30

– Do your first set @ 78%1RM clean, then build up over the remaining sets if you can

Part 1
3 rounds
1 min rowing
5+5 single arm db power clean&jerk
10 weighted box step ups
:20-30 Knee tuck hold

Part 2
3 rounds
1 min bike / air bike
10+10 single arm db row
10 tempo goblet squats
20-30 weighted russian twits

Part 3
3 rounds
1 min ski erg
10 barbell z-press
10 barbell good morning
:40-60 Plank Hold

5 sets:
4 Deadlifts @75%
- Singles, no TnG!
- Rest 2min

Rästi