In 10 minutes AMRAP
6m HS walk
4 sandbag over shoulder 60/45kg

1.) Tempaus korkea veto+Raaka Tempaus +Tempaus korottaen
2.) Rinnalleveto +Etukyykky +Työntö 1+1+3 korottaen
3.) Etukyykky 5×4 1toisto pysäytyksellä

Back squat 3x8 reps

Deadlift 3 RM, then 3x3 @ 90%

Jefferson Kang Curl
3 x 3. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Birthday calories with Echo Bike

3 - 4 Sets:

a ) Side Plank 60-90sec ( each )
b ) 8 - 12 Single Leg GHD Hip Extension ( each leg )
c ) Wrist Rolls with Barbell 60-90 sec

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 65%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 65%

C) Back squat EMOM 10:
2 back squats @ 55%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

3 x 20 Weighted Back extensions on GHD

3 x 15 Toes up romanian deadlift with DB’s

1) HS+HS walk 5x15s + 10m