30 minutes:
9 Shoulder Press @ AHAP (Floor)
12 Ring Row
10+10 Stationary Lunge w/ KB`s
12 Weighted Sit ups w/ plate or KB
Sprint 200m
Rest 2 minutes btw. rounds.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

3 rounds
500m Row
rest 1:1

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

EMOM 3
5 Tall Jerks

Row 1000m

Then 3 rounds :

5 Front Squat
3 Shoulder Press
5 Good mornings
3 Push Press
20 Single Unders

Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
5 Rounds:

7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (155/105)
7 Lateral Burpees over Bar

KILOS 70/48

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

Pause deadlift 2x10