10 shoulder press
10 front squat
10 push press
10 back squat
10 inverse GHD sit-up
10 OH squat
10 bar kips
10 pull-ups
10 push-ups

Focus on technique and build the movement up from an empty barbell. Do not add weight until the technoque is solid.

Score: barbell weight; also record rubber bands used

Takakyykky 6x3@75% + Mustat/harmaat kuminauhat

Etukyykky 5x3@75% tanko liikkuu kokoajan

Tempaus taskuilta + polven päältä

7 x (1+1)@70-85%

Saksiin tippuminen 4x2@60% takakyykystä

1 RM tempaus

Tempaus

2x2@75%
1x2@80%
2x2@85%
1x2@90%
2x2@85%
2x2@90%

Raakatempaus samoille jaloille

5x2@70-

Niskata Te-otteelle raakatyöntö

5x2@70%

8 min AMRAP
OH Walking lunge (bb/kb/db)- 10reps
T2B- 10reps
Jumping lunge- 8reps

5 Rounds:

5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alt Dumbbell Power Snatches 22,5/15

10 D ball shouldering 40/30
20 Pistol Squat

AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (85/60)

5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 Minute Rest Between

45 min swimming
Freestyle

1 round of cindy
1 C&J (135/95)

1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

modified like hell sadly but oh well
get back to normal weight in a few months
for that my time was faster