4 rounds for time:

15 cal SkiErg
5 devil’s press
10 db box step-over

R5JC

Back squat
12-10-8 @60-75% 1RM

TC 30 min
By in 100 DU (250 SU)
Sitten 3 kierrosta:
13 punnerrus
13 abmat vatsat
13 boxihyppy
13 american heilautus
13 vauhtipunnerrus 2:lla kuulalla
13 ilmakyykyhyppy
13 linkkari vatsat
13 leuat
13 burpee
13 SJMV 2:lla kuulalla
By out 100 DU (250 SU)

Kesäcore 10min
1 min lankku/hoover
30sek kylkilankku
30sek kylkilankku
1min selänojennus
1min "dead bug"
1min huili
45sek tähtilinkkari
45sek vuorikiipeilijä
45sek kylkirutistus
45sek sakset ylös
45sek sakset sivulle

1,6 km run

2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

0:30/side Off-set (FR+OH) carry
8-12/side Powell raises
0:20-0:30/side Copenhagen plank

Snatch deadlift + hang snatch + snatch

8 x 1+1+1 @ 70-80%, go every 1:30

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

5 x 5 (80% of 1RM)

10 x 3 (65% of 1RM)