30 Thrusters (42.5/30)
30 Box Jumps
30/21 Calorie Row
30 Toes to Bar

Pystypunnerrus 5x3 ("helppoja" kolmosia noin 90-95% teholla)
Kapea Penkki 5x8-12
Pystysoutu 50 toistoa
Salkkunostot 50 toistoa / puoli
Hauberit 100 toistoa :)

Rest Day

Keskivartalon hallinta tekniikka klo 18.

E2MOM for 20 minutes
1 Rope + 5 Burpees + 10 Wall balls + 20 Double unders
2 min rest
AMRAP 8
5 Deadlifts
3 Power cleans
1 Jerk 50/35

Suitcase Deadlift 5x5+5, moderate weight

Kuntopiiri 25min

soutua 750m
30 vatsaa
30 supermiestä
20 askelkyykkyä

Work to a Heavy Single
(3-5x1 ~90-95%)

Clean grip DL:
(85%/5)5

*3 second pause in power position

10min amrap:
20/15cal row
5 TTB
5/5 KB snatch
10 burpees
5min rest
10min amrap:
20/15cal row
5 TTB
5/5 KB snatch
10 burpees
+
Alternating tabata for 16 rounds:
1: Hollow rocks
2: Plank hold

3 rounds
500/400 row
400/300 row
300/200 row
250 row max speed

work - rest 1:2
Rest time = Your rowing time then HSW
Scale: Handstand against the wall