5x3

1x3: 78%
1x3: 81%
3x3: 84%

• High jumps x3

For Time
15 burpee box jump overs @50/60cm
25/20 calories of ab
30 c2b pull ups / pull ups
25/20 calories of ab
30 toes to bars
25/20 calories of ab
15 burpee box jump overs @50/60cm

target time 12-15 minutes , cap 18 min.
on burpees steady pace, stepping down and turning around same time.
ab should be done mod/fast pace = 250/350 watts + is good goal
c2b / toes to bar done in 3-6 sets with small break bwns.

3 rounds
10+10 bodyweight bulgarian squats (slow down, fast up)
10+10 single arm upright row @10/15kg
20 birddogs alternating times
rest 1-2 min

5 sets
15-18 GHD sit ups
2 legless rope climb (scale to normal climb)
6-8 deficit kipping hspu (men 20kg women 10kg plates)
rest 1:1

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.

Score is total time of all intervals. let us know how did it go!

Kyykky 2x2x90%

Penkki 4x2x85%

Ojentajat otsalta 15,12,10,8,5,5,5

Etuheilautus 3x20

60 minutes :

6 minutes Ergo
1 Rnds
5 Weighted Dip
3-5 RMU
10m HS walk
5 + 5 Db Squat Snatch

Weightlifting
Then warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch

A. 3- Position snatch (above knee, low hang, floor)
2 sets @70% , 3 sets @75%
rest 1.5-2 min bwn sets

B. Back Squat 5x3 reps @90% of 1rm
rest 2-3min bwn sets

C. Snatch Grip Push press 5x3 reps
2 sets @85% of 1rm snatch
3 sets @90-95% of 1rm snatch
rest 1.5-2 min bwn sets

Bench Press 3x8

15/12cal Ergo
8 x Power Clean 50/35kg
8 x HSPU

Open 21.2