Backsquat 5x3 / 3 min
90-95%

A: 8min emom
3x clapping push ups
B: Bench press 3x5, amrap sista setet
C1: strict chin ups 3set
C2: SA Kb press 3set
D: tricep press ups 3set
E: DB skull cruschers 2set

Band Pull Aparts from different positions
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

Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

3 rounds
75 DU
500/400m Row
25 Ball slams

Deadlift
Shoulder to Overhead
Weighted Russian Twists

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

Deadlift 2x10, 1x6, 1x5, 1x4, 1x3

2-3 min light cardio
1-2 min prayer pose
1+1 min tricep strech
1-2 min forearms streching

8 Rft
8 push jerk 60kg
8 bar facing burpees