3 sets for time:
3 rounds of:
15cal AB
15cal Ski
- Rest 2min btw sets

4-5 supersets:
10 Seated Shoulder Presses (on the floor, legs straight)
Max Chin-ups
- Rest 2min btw sets
Score: Shoulder Press
Comment: Chin-ups

3 supersets:
12 DB Skull Crushers
12 Overhand Grip Barbell Bicep Curls
- Rest 1-2min btw sets

-diffrent technique practice

Every 1:30 x 7
-hang clean pull + 2 hang power clean

Shoulder Press 1RM

RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!

5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

3rnds
Bike erg
Row
Ski
Air bike

10+10 Russian twist
20 Crunches
20 Back extension
1min Plank hold

4min laite, joka kerta kun vaihtaa laitetta vaihdellen vatsa tai selkäliike

E5MOM 60min
5 Box jumps
10 Tuck ups/ Russian twist
10 Back extension/arch rock
remaining time Bike erg/row/ski