Back squat 3RM in 15 minutes.
One set, max reps@90% 3RM.

3-6-9-12-9-6-3 reps NOT for time:

Box jumps 30/24”
Power cleans 50/35kg

Go for steady pace and fast transitions.

Accessory:
3x25-40 sit-ups

10 min shoulder/lats mobility

Front squat 6 sets of 6 with 4:00 min send-off.

Deadlift
60%x3,
67.5%x3,
72.5%x2x8
72.5% X 8 (no more than 12 reps today)

Use 90% of max.

Working on the following complex
1 power snatch + 1 squat snatch + 1 ohs

Wave 1
3 reps @65-70%
2 reps @70-75%
1 rep @75-80%

Wave 2
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

8min alkavalla minuutilla

1. 6-8 thruster
2. varpaat tankoon, yksi katkeamaton sarja

In teams of 2
10 min amrap
Partner 1 - max calories of row, ski or ab
Partner 2 - 20 thrusters @30/42,5kg (other partner does thrusters while other works on ergo)
swich ergo always when 20 thrusters is done
Score is total calories and thrusters reps what were done in 10 minutes.

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar

27-21-15-9 reps of
deadlifts @85/60kg
handstand push ups or normal push ups

time cap 15 minutes