3 Rounds, for Quality
1:00 Row
16 Alt Cossack Squats
10 Supine Grip Ring Rows
7/7 KB Windmill

Emom 45:
1) 5-10 Seinäpalloa
2) 5-10 Strict t2b tai jalkojen nostoa
3 ja 4) Konetta
5) Lepo

hang pull + hang clean + push press/push jerk

Warm Up

Easy Row 6 min
5 Inch Worm
20 KB Swing
20 Squat Reach
10 Burpee Push Ups
20 Scrorpion
1:00 + 1:00 Lats Stretch

2 rm, wide stance, below paralel

box squat 3x3 above paralell

Hang pull + Hang snatch

Strength

Bench press

Strength 5*5
Hypertrophy 5*8

Accessory

3 sets of 8-12 reps
Incline DB bench
Chest supported rows

Workout

AMRAP 12mins
27 Double unders
18 single arm clean and press(strict)
9 pull ups

5x every 90s.

3 push jerk 70% of 1 RM

4 Rounds For Quality:
20sec Ring Support Hold (unbroken)
20 Reverse Hypers
20 Banded Tricep Push Dows
20sec Sorenson Hold