Penkki 2x97,5%, 3x90%, 2x4x80%

Pystysoutu käsipainoilla x 20 / vipunostot taakse x 20 (3 kierrosta, kevyt/huoltava)

Ojentajat kumpparilla x 20 / yhden käden kulmasoutu 20+20 (3 kierrosta, kevyt/huoltava

Juoksu 800
50 burb
100 sit up
150 lunges
800 burb![]

(https://cdn.wodconnect.net/uploads/comment_upload/image/12002/957815aec1fe812740bbb4c4661a54ed7245cdc4b6c3fdbe94c07daf2f4a6133.png)

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

Accessory Work
3 rounds
3+3 db/kb tgu @light/moderate weight
10+10 plate windmill
10+10 banded trunk twists with 1 sec pause

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)

Snatch

1x70%, 3 x 1 x 60%

Clean & Jerk

1+1x70%, 2 x 1 x 60%

Front Squat

1 x 1 x 80%

Kyykky Max1

Weightlifting

3-position squat clean (high hang, mid thigh, 1 inch off the floor + SPLIT JERK) all from hang position. no bar drop bwn.
3 sets @40-50% of 1rm clean
3 sets @55-65% of 1rm clean
2 set @70-75% of 1rm clean

Strenght
Wendler program Shoulder Press (ADD + 2.5KG COMPARED LAST TIME ON EACH SET)
Shoulder Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Strenght
Wendler program (ADD +5KG COMPARED LAST TIME DID THIS)
Deadlift
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Accessory Work
2-3 sets
12-15 half kneeling pallow press (each side)
12-15 bulgarian split squat (barbell behind neck) (each side)
12-15 Single arm kb bottom up press (each side, light weight)
rest 2 min

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 hip flexor strech
1+1 min hamstring strech
1+1 min piriformis strech

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Speed backsquats*
E2MOM x 5
10 reps @ 40-50% of 1RM

*reps should be done as explosive as possible.

For time
800m run
18 pull-ups
40 wallballs 20/14

600m run
15 pull-ups
30 Wallballs

400m run
12 pull-ups
20 wallballs

200m run
9 pull-ups
10 Wallballs

30:00 time cap