6 rnds
6 squat clean @60 kg
20 cal row
20 Wall ball
20 front rack lunges dB 18kg x2

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

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
10+10 step back lunges db on shoulder @10/15kg
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

A: Bench press 3x5
B: Lat pull downs 3set

Sotilastyylillä

Push press
5x10

4 rounds for time:
12 cal bike
8 double kettlebell lunge

Rx: 2x24/16 kg

Lisäpainoilla.

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

Every 45sec/Boxsquatx2rep
30-60%

Amrap 8
8 hpc 60kg
8 ttb
8 lateral burpees
Rest 1'30"
Amrap 4
4 hpc 70kg
4 strict ttb
Rest 2'
Amrap 2
Max hpc 80kg