1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x2x75%
3) Työntö saks. 6x2x75%
4a) TK 3x1x90%
4b) GHD-maailman ympäri 3x(10+10)
4c) Boxin yli hypyt nousevalla korkeudella 3x5 (35-45-50-60-75cm)

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

For time
25 HSPU
50 Hang Power Cleans
100 Abmat sit ups
200 Double unders

*60/42.5

Handstan Push Ups

3 Gian Sets:

Max HSPU 3"/2" Deficit
Max HSPU 2"/1" Deficit
Max HSPU ( No deficit )

Rest 3 minutes btw. rounds.

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit

4x3 touch&go power clean and jerk

For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell "DT"
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell "DT"
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22.5 / 15 kg's

1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks  

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

30 Min

• 1 min Erg
• 2/4/6/8/10…. Hang clean and jerks 2x17.5kg DB
• 2/4/6/8/10…. Alt Reverse lunges w dumbbells

score is total Clean and jerks + lunges

Back Squat 4x1
90% of 1RM