Back rack lunges 4x6/6

5 sets:
5 Seal Rows
- Rest as needed btw sets
- Build by feel

5 sets:
2-4 Rope Climbs 4m
- 2min rest btw sets, no rest btw reps
- Score total reps

EMOM 10 (5 rounds):
Odd: 30 DU
Even: 5 Burpee Box Jumps 60/50cm

EVERY 6min x4

500m bike
15-5 hspu / pike push ups
500m bike
10-6 chest to bar / pull ups / jumping pull ups
12 double db hang clean @2x22,5/15kg

Skaalaa tarvittaessa niin, että lepoa jää vähintään minuutti kierrosten väliin

Jerk: 3/3

4x4
2 jerk with 2 sec pause in dip and catch + 2 jerk (normisti)
-2min rest

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4 sets:
set of seated rope pull ups (esim. 2+2, 3+3, 4+4)
8 seated barbell shoulder press
- 1.30 rest between rounds

4-6 sets of:
5-8 Pistols / box pistols / rear step lunges

3 RFT :

15 Dual DB Push-Press
30 Jumps Over Dumbbell
30 Sit-Ups

TC 10

Pause back squat 3/3

4x5
Every 3min
-2s pause ala-asennossa

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