5 Sets:
3x (1 Jerk + 2 Presses in Split) @5-6/10 RPE
- Rest as needed btw sets.

2min on / 15s off for 4 rounds (tot. 45min):
a) row
b) lower body mobility / accessories
c) air bike / bike erg / ski erg
d) upper body mobility / accessories
e) 30s box step over (facing / lateral)
30s curtsy lunge / cossack squat
30s heel elevated split squat. L
30s heel elevated split squat, R

RPE 5-6

Press behind the neck 3x10
- lepo 2min
- kevyehkö paino

-+120% of your days 2RM
-2min rest

-find your 2RM in 12min

AMRAP 15
- heilautus vastuksella x 15
- kuulalle nousu lankussa x 12
- punnerrus x 12
- askelkyykyt+maljakyykky x 10
- kyykkyhyppy x 8

AMRAP 15
- heilautuskävely 40m
- rive + työntö x 20 (10/käsi)
- kyykky x 12
- sit out burpee x 6

2-3sets:

5-15 hspu ( deficit if needed ) / SCALED HEAVY DB PUSH PRESS
10+10 kb fr bulgarian split squat
10-20 GHD hip extension

Teams of 2
Every 4 mins x 3
30/25 cal row
20 Syncro Dumbell Thruster 22,5/15kg 24/16kg
10 Syncro burpee

Every 4 mins x 3
30/25 cal row
20 Syncro T2b/ legraises
10 Syncro Devil press Single Dumbell

Every 4 mins x 3
30/25 cal row
20 Syncro DB Goblet squat
10 Syncro clapping push up (alt. Hands)

AMRAP 12

15/12 Calorie Row
9 Bench Press 60/42,5kg
15/ 12 Calorie Bike Erg
9 Line Facing Burpees

AMRAP 6
6 Double kb hang snatch@24/16kg
9 c2b / or pull up
12 wallball
.
.
.
AMRAP 6, SCALED
6 Double kb hang snatch@16/12kg
9 pull up / or seated pull up
12 wallball

TARGET 3-4+ ROUNDS