15 x Kneeling Landmine Press
rest 1min
6-8 x Negative Pull ups
rest 1min

1 x Power Clean
1 x Hang Power Clean
2 x Front Squat
rest as needed btw sets

1.min Incline DB Press x 15
2.min rest
3.min Arm Over arm Sled pull 20m (30s)
4.min rest

Push Press
Barbell Bent over Row

Back Squat x 15
rest 1min
Medicine Ball Leg curl x 15
rest 1min

1. Bike cal 2."Man Maker"
2. Hollow Rock 4.Thruster w/2KB
3. Rest

1 x Power Snatch
1 x Hang power Snatch
2 x OHS
rest as needed

4rds
1-3 x Wall Climb
8-12 x TGU
10-15 x Swiss back Extension

3rds
Pallof Press 10/side
rest 30s
Russian Twist 10/side
rest 30s

Run 15min
Walk 10min

juoksussa tasainen tahti,
jota pystyt ylläpitämään molemmat 15min pätkät