400 m run
50 air squats
400 m run
50 push-ups
400 m run
50 sit-ups
400 m run

A.
4x
10 Backsquat

B.
4x
5+5 Frontrack (KB) bulgarian split squat (1/2+1)

C.
3x
10+10 One leg hip raises
10 Tempo cyclist squat (3/0/3/0)

D.
3x6 GHR (good morning)

40 min AMRAP
2 rounds
20 power snatch
40 deadlift
20 clean and jerk
40 front squat
20 push press
40 bar over burpee

Rest of time (40 min) wall ball (9/ 6 kg)

Barbell rx 35 kg/ 25 kg
Kettlebell rx 24 kg/ 16 kg
Medicine ball rx 9 kg/ 6 kg

Result is the reps of wall ball

Testataan takakyykky 1 RM

Maastaveto 1 RM

A.
5 x 8 Bench press
5 x 10 Strict pull-up

B.
4 x 15 DB Incline bench press
4 x 15 DB Incline bench rows

C.
4 x 12 Strict dip
4 x 20 (10+10) DB bicep curls

D.
TABATA: Ring row + push-up
TABATA: Banded bicep curl + Banded skullcrusher

5 x 8kpl

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For time:

5 rounds:
10 Table rows
15-20 Push-ups
10 (5/5) Single arm DB Thrusters 20/15kg

Rest 5

20 Burpees
21-15-9 V-ups

Rest 5

12-9-6-3 Single arm DB Power cleans @20/15kg
Do 10 HR push-ups btw sets

Power clean toistot on per käsi, eli 12+12+10, 9+9+10, 6+6+10 ja 3+3+10.

AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders (60 singles/ 40 linehops)
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats