Deadlift 3x12

Bench Press 3x5 @ 31x1 tempo
Strict pull ups 3xMax @30x1 tempo
+
3 rounds:
Single arm DB push press + 1 arm kb front rack x8-12 @30x1 tempo
Banded triceps extensions x12-15
1-2min rest
+
3 rounds
Barbell biceps curls x12-15
60m gunwalk (hold a weight plate with both hands and elbows at 90 degres of flexion)
1-2min rest

3 rft
75 du
50 air squat
25 Cal row

4 Rounds:
21 Wallballs (20/14) *Females to a 9′ Target
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Dumbbell Snatches (50/35)

3 RFT:
21 Wallballs 20/14p
18 Cal Row
15 Box Jump Overs 30/24"
12 DB Snatch 35/25kg

EMOM 5
0:45 ring dips

Push press 5x5@75-80%

3x5 ja 1x5+ 70-72-75-80%

Penkkipunnerrus 8x3x60%
Sotilaspenkki 3x15
Ojentajapunnerrus 50-100 toistoa
Pystypunnerrus 3x10
Vatsat 50-100 toistoa

4 rounds
3 deadlifts 145kg/100kg
50 DUs