Seated db press 4x8

Back squat 10-8-6-4-2

Clean&Jerk 3 x 1

Lowerbody mobility for 5-10 mins
Upperbody mobility for 5-10 mins

In teams of 3 finnish these following 3 AMRAPs and count all the reps of every team member together as your result. Alternate every movement at the same time so that in all times 1 is resting and 2 is working.

AMRAP 12min
10 Kb Swings (32/24kg)
10 Slamball throw downs

2min rest

AMRAP 12min
8 Push ups
8 Pull-ups

2min rest

AMRAP 12min
10 Box step ups w plate (20/15kg)
10 One arm Db snatch (22,5/15kg) alternating hands

21-15-9
lattia penkki 60kg/40kg
punnerrus
rengas dippi

Handstand POWER and technique

For Time
5 rounds:
50 DU
50 Air Squat

DB Biceps 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

EMOM x8:
1.) Row/Air bike (45s.)
2.) 8-12 GTOH & 8-12 Front rack-lunges
3.) 6-8 Burpee & 6-8 Active shoulders (handstand)
4.) 8-12 Back squat & 8-12 Good morning

Mobility:
- Lunge complex
- Ankle stretch
- Shoulder pump
- Pigeon stretch
- Couch stretch

Every 90s:

Parin kanssa vastuskuminauhajuoksu 5x 10m

.

EMOM 20:

20s ON/40s OFF

1. Jumping lunge

2. Push up with a clap

3. Lateral Box Shuffle

4. Explosive hanging leg raises (knee raises)

5. Rest