Odd: 5 strict pull-ups
Even: 10 push-ups

3 x 10min amrap
5 min rest between sets

A
3 power clean 50/35kg
6 burpee over bar
15 cal row

B
6 power clean 40/30kg
6 burpee over bar
12 cal row

C

9 power clean 30/25kg
6 burpee over bar
9 cal row

6x3
Rest 2-3min...

7x3
Rest 2-3min..

Vinopenkkipunnerrus
2x8 & 2x6

2-3 min light cardio
2 min couch strech R/L
1.5 min piriformis strech R/L

Band Pull Aparts
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike @ easy/mod pace
20 step back lunges
10 cossack squats
10 wb goblet squats
5 wb shots

Amrap 20
40 cal bike erg
30 dumbell clean and jerk 24kg
20 ttb
10 strict hspu

3:00 on 1:00 off
X5 rounds

20 AKBS 53/35
15 lateral bar burpees
AMRAP front squats 125/85

*score is total front squats done over the 5 rounds

Amrap 3'
21 ohs 35kg
21 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
18 ohs 40kg
18 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
15 ohs 45kg
15 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
12 ohs 50kg
12 lateral burpees
Max effort cal bike erg