18min AMRAP
5 TGU
10 Push press
15 Air squat
20 Sit-up

Strenght
3 rounds
10-15 tempo db bench press (2-3 sec down, fast up)
16-20 double db front rack walking lunges
20-30 alt leg v-ups
rest as needed

On every 30s

A.
2 rds:
60s. Row/Bike/Run/Ski
8 Air squat + Twists
4 Up&down dog
8 Kipping swing

2 rds:
40s. Row/Bike/Run/Ski
5 Snatch grip Deadlift
5 Muscle snatch
5 Knee rises/Toes To bar

Back squat:
8x ~35%
6x ~45%
4x ~55%

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders

AMRAP 15 mins
40 Double Unders
30 DB Renegade Rows @22,5/15kg (total reps)
20 Hang Power Snatch @35/25kg
10 Toes to bar

Rx+: @42.5/30kg and 1-3 Ring Muscle-ups after T2B each round

3 x 8

12 Min AMRAP
2 Deadlift (80% 1RM)
Run 240m (LT ympäri)
KB Swings- 10reps (rx 16/24kg)
Wall ball- 10reps

Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
- Lateral raise + front raise + Cuban press
- These can be done with light plates if needed.

20min AMRAP
8 Toes to bar
10 Dumbbell hang clean and jerk 22,5/15kg
80 Double unders

EMOM 10
Odd: 3 Push Press ( heavy )
Even: 1-3 Bar muscle up/3-5 strict C2B or pull up/ 2 negative pull up (weighted)/10-12 Ring row