5 rounds for quality:

100 single unders
10 burpees

6x5 tng Power snatch

One set of heavy 5reps after paused back squat.

Back squat:
- 1x5@80%
- 2x3@85%
- 3x1@90%
Rest 2-3min

5 x GHD

Warm Up - Run 2KM

Bench Press 4x10Reps
@40,50,60,70KG

Dumbell Row 4x10Reps
@30KG

Sets 5X5
Strict Barbell Press @40KG
Standing Bottom Up Kettlebell Press @16KG [5 reps each arm]

Seated Rear [Barbell] Press @30KG
Standing Arnold Kettlebell Press @16KG [5 reps each arm]
Cool Down - Run 2KM

100 - Barbell Reverse Lunges
100 - Hip Thrusters

30-25-20-15-10-5
Wallballs
Power cleans
Time cap: 16’

Raakarive + VAPU 2 x (2+1)@75%, 2 x (2+1)@80% x 4

Te otteella VAPU + Balance 3+1@70%, 3 x (3+1)@75%, 2 x (3+1)@80%

Ylikorkea TE veto + polvelta tempaus ( tanko liikkuu kokoajan)

10 x (1+1)@60-85%

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round