For time:
3 rounds of:
15 T2B
15 KBS (US) 32/24kg
15 DB Bench Presses 30/20kg
Rest 5:00
1 round of:
30 T2B
30 KBS (US) 32/24kg
30 DB Bench Presses 30/20kg

Tri-set x 4 rounds!

Strict Chin-ups x 6-8
Rest 10s.
Dips x 8-10
Rest 10s.
Push-Up + Renegade Row Each Side x 8-10
Rest 2:00.

Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
Dips: Weighted, Ring, Bar, Between Box, Box
Push-Up: Toes, Knee Push-Up

3 Kierrosta:
20 Olkapääkosketukset lankusta
20 Flutter kick
20 Selänojennus vuoropuolin

5 rounds of
10 Second hold into 5-10 Kipping Pull Ups
rest 2 mins between sets
can use do butterfly pull up

Back squat 3-2-1-3-2-1

For time:
5, 4, 3, 2, 1 Rope Climbs 4m
15 Alt. DB Hang Power Snatches 25/17,5kg

5 sets of:
Snatch + Hang Snatch + 2 Snatch Balance + 2 OHS
- Go by the feeling, NO FAILS!!!!

5 Rounds For Time:
60 Double Unders
15 Overhead Squats 50/35kg
3 Rope Climbs

Clean deadlift, 1 sec pause mid tight

3 x 3 x 85 - 90%

30 min PK
20 russian twists light weight
15 +15 s copenhagen plank
600m row or jog
40 walking lunges
30s HBH
30s ABH
20 light kb swings
10 scapular push ups