3-4 sets
10+10 on arm dumbbell or kb bench presses + 10 tricep push downs
30 sec rest
5+5 alternating kneeling one arm curls + 10 kneeling curls
60 sec rest

1) HS against the wall 4x48s
2) partner assisted Ring Mus or Ring row MU 3x3

30min Amrap
8 burpee to target
20/30cal Ergo
8 burpee to target

- rest 2min

8 burpee to target
run 400m
8 burpee to target

- rest 2min

5 sets of 2 Pause Hang Power Cleans + 2 Pause Split Jerks
Sets 1-2: @65% of limiting lift
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Pause in the catch of the Power Clean and split of the Split Jerk
- Rest 2-3min btw sets

4 sets of 3 Muscle Cleans + 3 Power Jerks
Sets 1-2: @60% 1RM Muscle Clean
Sets 3-4: @65%
- Rest 2min btw sets

4 rounds for time:
10 Strict Pull-ups
20 HR Push-ups
30 Squats

TC 15min

45 min PK
1000m machine
8 ring pus ups
20 steps walking lunges
1000m machine
15 kb swings
10 goblet squats
1000m machine
15 ring rows
10 bicep curls with barbell

Warm Up
3 rounds
1 min echo bike
5 strict burpee
10/10 single leg rdl @10/15kg
10/10 single arm db press @10/15kg

Strenght
Bench Press 5x3reps@77-80-83-86-89%
rest 2-3 min
Shoulder Press behind neck 3x8reps @50-55% of 1rm (narrow grip)
rest 1.5-2 min bwn sets

Metcon 1
emom 7-10
7-10 burpee box jump overs @60/50cm

Metcon 2
6-8 rounds
8/10 cal echo bike @easy/moderate pace
5 tng power clean&jerks @35/50kg (must be unbroken, no singles)
time target 8-10 mins

Accessory Work
3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg's
3x12-15 banded strict pull ups
3x1:00 front plank + 30/30s suitcase carry
rest as needed

Penkki 3x5x70%

1lankun penkki Max1

Vipunostot eteen levypainolla 3x20
-täysi liikerata

Pystypunnerrus otsalta 3x10
-kapea ote

Romanian Deadlift

3 x 10

Go Every 3:00