20min Run @ zone 2 HR (60-70%)

5 Rounds:
15 KBS (US) 24/16kg
12 T2B
9 HSPU
1:30 Rest

4 rnds for quality
8 bulgarian split squat ahap e/s
20s. sorenso hold
8 chest suported DBL DB bend over row AHAP

5*1 back squat 85%
5*1 bench press 85%
3* 5x2 Box jumps from 90 degree seated position, one every three minutes
EMOM10: 3-5 burpee + 10 kb swings
3*superset: 12 db push press+10s hold + 12 bent-over row / 2min rest
3* max dips / 1min rest / target 8. Use band if needed, 1 min rest

For Time
30 clean & jerks
@ 42/29

Goal: UB
Min 10 reps at a time tng style.
If tng not possible, use lighter weights.

Max strict hspu

Vala-Askelkyykky 5x10 (5/jalka)

Etunojapunnerrus 3x amrap
-vaihda joka toistoon käsien asentoa
-skaalauksena ylös-alas-lankut

Yhden käden hauiskääntö + punnerrus kahvakuulalla/käsipainolla 3x12-20 / käsi

Kyykky + maastaveto 3x10x30-40%
-”yhteen putkeen vuorotellen”

Soutu / fillari / echo / hiihto 10min

Bike 30 min, Basic Condition

AMRAP 8
21/15 Cal Ski
21/15 Echo Bike

Bike 30 min, Basic Condition

4x 3 min on 1min off

cal assault bike
hit same cals every time

6 Sets of Pause Split Jerk + Split Jerk
(:02 pause in dip position)
Set 1: 2+1 @60%
Set 2: 2+1 @60%
Set 3: 2+1 @65%
Set 4: 2+1 @70%
Set 5: 1+1 @70%
Set 6: 1+1 @70%
- Rest 2-3min btw sets