Four sets of three ring muscles ups.

Takakyykky 6 x 2 x 80%

Raakatempaus puolesta reidestä + Tempaus polvelta

3 x (1+2)x60%
3 x (1+2)x65%
3 x (1+2)x70%

Raakarive + Raty

6 x (1+1)

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

Snatch grip deadlift 3x3

With reset

Jerk
3-3-3-3-3
Rest as needed.
You can use any jerk you like(split, power, push...)
Rack allowed, maybe even obligatory.

Eilinen/Lepo

REST DAY / MOBILITY

Rinnalleveto + Etukyykky + työntö, (1+1+1)x5x75%

Tempaus mave + Taskuilta tempaus + tempaus, (1+1+1)x5x70%

Työntöveto, puolesta reidestä, 5x3x100% (työntö)

Etukyykky 1x6x75%, 1x80%, 1x6x75%, 1x83%, 1x6x75%, 1x85%

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(24)
WRK 3:00 REST 1:00 x6
8 kettlebell/dumbbell swings
16 alternate sit ups
32 jump rope/heavy rope/double unders

Finisher
50 rtw
1:00 hamstring stretch

7 rounds for time
60min time gap

10 x burpee over the box
10 x plank rotations (both sides)
10 x thrusters
10 x push-up
400m run
10 x box step up (both legs)
10 x row
10 x air squats

A.
5x
8 bench press
8 barbell row

B.
4x max reps
Strict pull-up
Strict dip

C.
3x max reps
Strict chin-up
Strict hspu

D.
3x
10+10 banded chest fly's
10+10 shoulder lateral raises

E.
3x
"21's" bicep curl
15 push-up

F.
TABATA
Banded bicep curl
Banded skull crusher