Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets

Back Squat 8-6-4-4

Front Squat 5-4-3-3

4-4-3-3-2 reps of OHS
AHAP

Floor press 4x6

go heavy

6x4 min AMRAP 1min rest, alternating between:

A: 16 mountain climbers
12 box jump
8 push up

B: 15 KB swing @24/16kg
10 ring row
AMRAP row for cals

"score is reps in ""A"" and cals in ""B"""

For time

• 70 burpees
• 50 kettlebell swings
• 30 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

5x
10 tiukkaa leukaa
15 punnerrusta
20 abmat vatsaa
25 kyykkyä

Kierrosten väliin 1:30min tauko

Back: EMOM for 4 rounds
1) Reverse hypers
2) Alternating DB snatches
3) Ring row hold
4) Rest