3 rds for quality, 8 reps each

Romanian DL
Seated DB/KB strict press
Double KB/DB bent over row
Sumo stance goblet squat
banded face pull 30 reps
banded lat pull-down 30 reps

rest 20-30 sec between the movements and 1 min after the round.

4rds
dragon flag 5-7 reps
rest 45-60 sec

Eilinen/ Lepo / Kisat

For Time:
21-15-9
Power Snatch @40/30kg
Push Up

Hogy ha tudsz Bar Muscle Up-ot:
6-4-2 BMU a Push Up-ok helyett

Power snatch+hang p. snatch
Strict HSPU 4x4

3 x rive + etukyykky + 2 jerk, 70-80 %

Leuanveto 6x6
Korean dip 4x8
Diamond pushups 30x
Hauiskääntö renkailla 4x5 (2 eri variaatioita)

Core
Dragonflag 20x
Vatsat renkailla 20,20,20
Kyljet jalat korokkeella 20x
Kuppilankku 45sec
Kuppipito 45sec

Raakatempaus sylistä - tekniikka

Penkki 5x2x85%

Kyykky 6x4x70%

Penkki 1x90%

Pystypunnerrus 5x5 (ala-asennossa stoppi)

100 power cleans for time
-80/50kg or 75% of 1RM clean
TC 25

1RM Cluster in 15min

-Find your 1 RM Cluster (Squat Clean Thruster) in 15min.
-Start with an empty barbell.