Bench press with narrow grip 15-12-9-6 reps. Add weight for each set.

Kyykky 5x65%, 5x70%, 5x75% 10x65%

Bulgarian Split Squat 4x6-12 / jalka

Vatsat seisoen kumpparilla 5x10-20

(Weighted) Dip

7-7-5-5-3-3

(Weighted) Pull up

7-7-5-5-3-3

5 x 300m with 30 sec rest between intervals

Avg watt: 363 with two rounds above 420... Felt pretty good wind wise

Alakropan mobbailu

Banded Pull-throughs: 3 x 30. Rest 60s.
Active Straight Leg Raises x 20 reps each leg.

A.
3 rds:
60s. Row / Air bike
4 Walk out + Push up
4 Up&down dog
8 Spider lunge + twist (alt.)

2 rds:
5-8 Deadlift
5-8 Hang Muscle clean
5-8 Front squat
5-8 Press

2 rds:
3 High Hang Power clean + jerk
3 Hang Power clean + jerk
3 Power clean + jerk

Mobility:
- Lunge complex
- Thoracic
- Shoulders
- Pigeon
- Couch stretch

B.
Split jerk:
5x3

• Find a heavy triple.
• From the rack.

C.
AMRAP 24min.:
4 rds:
1min.: Row (cal)
1min.: Clean & jerk (Power/Squat)
1min.: Air bike (cal)
1min.: Snatch (Power/Squat)
2min.: Rest

1 rnd: 40/30kg
2 rnd: 50/35kg
3 rnd: 60/40kg
4 rnd: 70/45kg

Etukyykky 4 x 6

70 %

50-40-30-20-10 reps of
Double Unders ( single under ×2 )
25-20-15-10-5 reps of
HSPU