deadlift
2 x 6

2 x 4
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

5 Sets For Reps:
1:00 Max reps Chest-To-Bar Pull-Ups
1:00 Max reps Hand-Release Push-Ups
- Rest 2:00 -

5 x 1 paused* split jerk + 1 paused* split jerk behind the neck + 1 split jerk
- *2 s pause vastaanotossa
- leave 2-3 reps in tank
- rest 2 min btw sets

2 rounds
On this you can start any movement you like to do full round.
2 minutes of ergo
10 box step overs side ways
10 GTOH with plate
10 ring row
30+30 sec side plank hold
30 sec push up plank hold
rest 1 min

3 rounds
20 box step ups, alt leg. You can use light extra weight.
10+10 One arm db row @ moderate heavy
rest 1-2 min

3 rounds
20 db snatches @light/moderate weight
10 ring push ups (scale to normal push ups)
rest 1-2 min

Finisher
3 rounds
20 kb swings @ light/moderate
20 abmat sit ups
rest 1 min

Goal is to go by quality effort, not max speed. Take it easier than you would normally do. Again, you are the one to pick the pace.

60 - 70% of max HR
In pairs
10 rounds

2 min row
/
2 min steady pace
30 DU
10 OHS 30/20 kg
6 Push-ups

Practice Handstand / Handstand walk

Build up to a solid 10RM

Touch and go but good form
7RPE

Leave plenty in the tank

for 10min with partner
kb front rack / sandbag carry for distance
- every time you switch places both do 6-8 V-ups

shoulder press 5 x 5

Teams of 3 / YGIG per round

AMRAP 30
5 Power Cleans 60/40 kg
10 Toes to bars
15 Wall Balls 9/6 kg