For time:

50/35 cal row
35 bar facing burpees
50 OHS (52,5/50/45/37,5)

Over Head Squat
3 sek pause on bottom, 2 sek pause on top

5x3@moderate weight

Banded Pallof Press Iso Hold: 4 x 15s each. Rest 60s.
*Use a heavy band

tempaus saksiin
6*2@60-80%

tempaus lintiltä
6*2@60-80%

ohs kuminauhoilla
5*5, nousu maksimiin

tasajalkaloikat
5*päästä päähän

Back squat 100 reps with BW

3RFT:

10 clean & jerk 80/70/60/50
500 m row

Clean& Jerk 1RM

(2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@90).... nää alle)

Accessory 4 rds

10-15 TTB
10+10 seated db press
15 GHD back extension

Global Recovery Foam Rolling 5mins

”OPT repeat”
3rft:
250m row
10 KB swings 32/24
10 burpees
10 KB swings
10 Burpees
10 KB swings
250m row
12min rest

Compare time to 27/4 & 20/7