Complex max in 20 mins:
1 squat clean
1 hang squat clean
2 front squats

EMOM 14 min, alternating

12-15 KB swings 24/16 kg
7-15 Toes-to-bar

WOD (S):
Paced conditioning
for 40 mins
400m jog
4 strict pull up
4 strict HSPU (or 8 strict push up)
12 wall ball
12 box jumps

Outdoors if possible!

4 x 400m Run.

Start every 4:00

Partner Hamstring curl
3x10

20 Minutes to climb up with weights in the following complex
1)
One power clean + one hang power clean + two front squats
2)
EMOM 8
One high pull + two power cleans
(Try to hit around 70-80% of part 1)
3)
Clean pull technique
or 5 X 3 around 90-110% of 1RM

Parin kanssa.
8 kierrosta

1. Soutu 500m ( 2km vauhtia)
2. Tuplanaruhypyt 1 min.

3-5 rounds for time:

50m Farmer's walk (30/24 in hand)
200m Run
7 GTOH @ 65 %

Rest 2:30 between rounds

---

200m = to the geese and back

Bench press wendler 531 week 1

5 RFT:

12 x Deadlift
9 x Hang power clean
6 x S2OH

(Rx: 70/45kg)