Four sets of five reps

12 min EMOM
Power clean + front squat + Jerk + back squat
(3+3+1+3) x 60kg/45kg

5x
Clean & Jerk @60%

Rest 2min btw sets

3x
2 Clean + 2 Jerk @50%

Rest 2min btw sets

12x500m / 30sec palautus

3 x

5 kip
5 transitions feet on the floor
5 banded muscleups
1-5 muscleups / 5 ring dips
2 min rest

Snatch 3x3x70%

Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (42.5/30)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run

EMOM2 x 9 eli joka steissöni kestää 2 min -

Station 1: Muscle-Ups x Max Reps in 40 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 4 reps)

Station 2: Handstand Walk x 10 meters
( Partner assist tai Handstand Wall Runs varalla )

Station 3: Alternating Pistol Squats x 14

Foam Rolling
2min/ exercise/ leg (total of 12min)

Front of Legs (quadriceps)
Inner Thighs (adducturs)
Outer Legs