Odd: 5-10 HSPU
Even: 5-10 Double DB hang squat cleans 20/15kg

Scale HSPU to 20-30s HS-hold

Bench Press
Sets 1-3: x 3 70%
Sets 4-6: x 1 85%
Rest 2 minutes ~ sets

“Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

• No tng lifts, drop every lift
• Go heavy
• Rest 90-120s btw sets

WOD

10min EMOM
MIN1: 5 Push jerk
MIN2: 5 squat clean

*The focus is to go heavy on the push jerks, same weight on both movements

3 rounds Every 8min

30/25 cal row
25 thruster @20/30kg
12-20 pull ups
20 box jumps

Odd: 5-7 Strict chin-ups
Even: 5-7 Strict ring dips
3min Rest btw emoms

Odd: 6-8 DL @100/70kg
Even: 8-10 Double DB bench press @50% of max
3min Rest btw emoms

Four rounds for time of:

20 Walking Lunges
15 V-Ups
10 Ring Rows

EMOM 6
3 ring mu - 4 bar mu -> 4 banded bar mu

jos mini viime viikolla niin tee yksi toisto enemmän niin monesti kun onnistuu sitten nuin kuten ylhäällä kirjoitettu