4 rounds, rest as needed:

1) 5+5 KB/DB Lunge Press
2) 6+6 Banded Bulgarian Split Squat
3) 10-20 GHD Hip Extension
4) 5-10 Strict C2B

Maastaveto 2x3x90%
Veto korokkeelta 4x6-8 (huom tanko melkein jalkaterissä kiinni ja irrotusvaiheessa sitä persettä kunnolla alas!)
Hyvää Huomenta selkä pyöreänä eli Rounded Back Good Morning eli RBGM :) 5x10 (kevyt/palauttava)

EMOM 30

1 min : 15/12 cal row
2 min : 40 du`s
3 min : max reps 30s. power snatch 35/25kg

result is ps.

EMOM 10

A) 6-10 ring dips
B) 0:40 L-sit hold

rest 2 min

AMRAP 4

8 box jumps 30/24"
sdhp 35/25kg

Hang power clean + hang squat clean + push jerk

8x(1+1+1)@50-70%

snatch pull + snatch high pull + power snatch + squat snatch + ohs

8x(1+1+1+1+1)@60-80%

AMRAP 17 With a partner:
A) Run 400 Meters
B) AMRAP
"DT"
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Shoulder to Overhead
*One athlete runs 400 meters while their partner AMRAPs "DT".

• Beginner Option: 5 Deadlifts (60/42.5kg) 5 DB Thrusters (35/20) 5 Squat Thrusts

In 15min:
Build up to 90% of 1RM
Squat Snatch

10 min row
1 min rest
5 min jumprope
2min one arm swings left . Use light kettle bell
2min one arm swings right
2 min walking lunge
1min rest
10 min row

One Power Snatch every 30sec for 10min@75-85%. Scale if needed. This is consistency work.

Single Arm Kettlebell Bench Press
6 x 8/arm