6x3 Push Press ~@40%

AMRAP 3

20 power clean@70/50kg
*remaining time burpee over bar

Test: 30 sec max hspu

EMOM8:
1. 50% of day´s max hspu reps
2. 6-8 strict t2b/ knee raise

12 min for quality:
9 hollow rock
12 barbell bicep curl
15 barbell shoulder press
18 barbell bent over row

Pair Chipper
YGIG/movement
20 Cal Row
15 Toes to bars
15 Wallball shots
10 Cleans 62/43 kg (60/40)
5 Ring muscle-ups
Timecap 10 min

3 rounds (not for time)
- 10 Horizontal row (rings / barbell)
- 10 seated leg raises
- 5 High box jumps

Thruster Build to heavy 1 rep in 15 minutes
you can do 3-5 reps from start and once you feel start to do singles. start it bwn 60-70% of 1rm.
goal is to get 8-10 sets total.

4 x alkavalla 3min

2 maastaveto, rakenna päivän mukavaan painoon
50% max toistoista leuanveto/rinta tankoon

18 Min EMOM
1. 10 good mornings 40/30kg (no rack)
2. KB or db side bend 8/8 AHAP
3. 10 Strict T2B

10 Min AMRAP
5 Bar MU
10 Snatches 40/30kg
15 Wall Balls

3-4 sets
12 Good Mornings
12 Sumo Deadlift High Pulls
8-12 Seated (on floor) Double DB/KB Presses