5min Row/Bike/Airbike…
Then 2-4 rounds with 5-10 reps (empty barbell)

Clean Grip Muscle Snatch
Kangaroo Squat video
Push Press into Split Jerk video
Box Jump

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Squat Flow with a Plate video and Thoracic Flow video

10 min AMRAP
25 DUs
5+5 kb thrusters 24kg/16kg
10 C2Bs

Optional Accessory
GYMNASTIC STRENGTH
3 sets, rest as needed between

Bottom Half + Top Half + Full Strict TTB video

RPE 3+ to 4+

Pick a rep scheme that is challenging but repeatable for 3 rounds.

3 rounds:

20/15cal Airbike
10 Ring Row / Pull-Up
10 Push-Up
10 Air Squat Cross Kicks video

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5+5 KB/DB Windmill video

Kyykky 3x3x80-85%
Hypyt (käsipainoilla) 5x5
SitUps 5x6-12

A.) HS hold
--> wall
-->partner assisted free HS hold

B.) Accessory 4 sets
TGU 2 reps/ side
L-hang 10-15 sec
straight arm plank hold 20-30 sec
rest 1 min

Lämmittely:
3 krs.
5 Etukyykky
5 rive riipusta
5 Pystypunnerrus
5 takakyykky
5 niskatyöntö saksiin
15+15 Pidgeon pose 10+10 Scorpion

Rive polvelta + etukyykky + työntö

(1+1+1)x75x3
(1+1+1)x81x3
(1+1+1)x87x3
(1+1+1)x911

raakarive puolesta reidestä + rive taskuilta, suoraan tiputuksesta + raakatyöntö

(1+1+1)x3x73%
(1+1+1)x3x78%

Etukyykky
4x75%
4x80%
4x85%

Power clean tng 5x3

Alternate btw running and rowing
10min ON / 5min OFF
Conversational pace (just to flush out legs after 20.2)

5min EASY Row/ Ski/ Assault

5min Mob.
10 Side Squats Alt.
10 Banded Pull Aparts
10 Banded Pass Through

EMOM 30

1. 20-30sec HS Hold/ 1-2 WallClimbs/ 30-40sec High Plank
2. 10-12 Kettlebell Snatch (Alt. or 5+5, 6+6)
3. 8-12 Hanging Leg/ Knee Raises
4. 8-10 OHS (light barb./ stick)
5. Rest