4-5 sets for quality:
10m HS Walk
2min Row (easy recovery)

Alternate B1/B2

B1. Incline bench press – 4 x 4-6 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

16 walking lunge w/db’s
10 goblet squat
20 russian twist

EMOM 12 or 15

1) Rope climbs
2) Wall walks
3) SkiErg @ very easy

Intent. Accumulate as many rope climbs/wall walks in each work window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.

-kipping/butterfly pull up/ C2B
-strict handstand push up

15min ajan rauhallisesti

6-8 Hyvää huomenta + Takakyykky (keppi/tanko)
Submax seinäistuntapito
4-6/puoli yhden jalan lantionnosto TAI kahden jalan
1min easy kone

Loppuaika minihuolto:
Reidet ja Lonkat

Rm Shoulder to overhead

Alternate B1/B2

B1. Push press – 5/4/4/3 @ 80+% (2-3 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

– Do your first set @ or around 80%1RM push press, then build over the remaining sets as reps decrease

For time:

-38 t2b
-38cal ski
-38 c2b
-38cal row
-38 bar MU
-38 burpees

A,
Find Daily max of 3 position snatch ( if You can , do squat snatches)
- high hang
- hang
- Floor

B,
4 sets of
AMRAP3 mins
12 Hang Power Snatch @34/25kg
9 Ohs
Max rep bar facing Burpees
Rest 2 mins Between amraps
Goal : consistent effort with Burpees