Overhead Squat 5+5+ (5-10 reps) on last set @60-70-80%
rest 2-3 min bwn. Barbell taken from rack. Use % from 1rm which did a month ago.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

45min for quality:

YGIG / movement

10 Burpee
5 KB C&J / arm
6 + 6 Side plank rotational

Power Clean + Split Jerk + Squat Clean + Split Jerk

@ max 40%

Floor Press
60%x3,
67.5%x3,
72.5%x2x8
72.5% X 8
Use 90% of max.

12 x 250m row

1-3 80% työ maksimista
4-6 90% työ maksimista
7-10 all out
11-12 hidastuva vauhti

Lepo niin kauan kuin parisi lepää.

Tempo pull-up

5-8 / 5-8 / 5-8 / 5-8 / 5-8, rest 2-3 min.

Tempo: räjähtävästi ylös, 1s ylhäällä, 5s alas, 1s alhaalla.

For Time;
10 T2B
30 DU's
15 Power Clean 50/35kg

5min x3,
5min x2,
5min x1,
5min x3

3 x 3-10 strict handstand push ups, rest 2-3 min between the sets

Scale:

A. Eccentric descend, kip up
B. Eccentric descend, come down, do again
C. Feet on the box
D. Feet on the box, eccentric descend, knees on the box up

3x10/10 single leg Deadlift Kb AHAP