AMRAP 3 x 5, rest 2 minutes btw. sets

15 Toes to bar
15 Air Squat
15 Push Ups
15 Squat jumps

In 4min
800m run
2min rest
4min amrap
30 plate toe touch
10 Flr Burpees
10 Mountain climbers(L+R=1rep)
2min rest
In 4min
800m run
2min rest
4min amrap
30 plate toe touch
10 Flr Burpees
10 Mountain climbers(L+R=1rep)Rest 5-10min
And then...
800m run for time

5 Rounds for time
40m Walking Lunges
20 Back Extensions
10 Handstand Pushups

Four sets of three ring muscles ups.

Takakyykky 6 x 2 x 80%

Raakatempaus puolesta reidestä + Tempaus polvelta

3 x (1+2)x60%
3 x (1+2)x65%
3 x (1+2)x70%

Raakarive + Raty

6 x (1+1)

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

Snatch grip deadlift 3x3

With reset

Jerk
3-3-3-3-3
Rest as needed.
You can use any jerk you like(split, power, push...)
Rack allowed, maybe even obligatory.

Eilinen/Lepo

REST DAY / MOBILITY

Rinnalleveto + Etukyykky + työntö, (1+1+1)x5x75%

Tempaus mave + Taskuilta tempaus + tempaus, (1+1+1)x5x70%

Työntöveto, puolesta reidestä, 5x3x100% (työntö)

Etukyykky 1x6x75%, 1x80%, 1x6x75%, 1x83%, 1x6x75%, 1x85%