10 x E90s

squat clean + hang squat clean

AMRAP 38

Row 3k @ 105-110% FTP20 ( Split as you like )
6 Rounds of "Cindy" YGIG Style

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

Backsquat 3RM

Find in 20 minutes backsquat 3RM

For time :

Row 500m

Raaka tyntö telineestä 1,1,1,1 n. 90%

Alkavalla 2 min

Takakyykky pausilla 3,3,3,3

Alkavalla 2.30 min

Strenght
Deadlifts 3+3+(3-7) reps on last set @65-75-85%
rest 2-3 min bwn.

Romanian deadlift 3x5.

tauot 2 min.

Find in 15 minutes Maximum Weight in Dumbell Snatch

4 Reps, alternating.

50min run hietsu / sörkkä

@ 60-70% of max HR

-Every 5min 30s consistent sprint @ 90% of max speed