Takaolkapää-soutu 5x20

Penkki 3x80%, 3x85%, 3x90%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 55 toistoa

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg

5x5 negative pull ups, 3 sec down

AMRAP 12 minutes:
1 Down-up
2 Reverse Lunges while holding a 9/5kg weight
2 Down-up
4 Reverse Lunges while holding a 9/5kg weight
3 Down-up
6 Reverse Lunges while holding a 9/5kg weight

+1/+2 after each full round
Go as far as you can in the ladder

On the Minute x 7:
2 Box Front Squats

Technique loads, focusing on speed off the box.

100/75 m for time of:
Handstand Walk

21-15-9
Thrusters 40kg
Bend over row 40kg

After every set 1 min DU attempts

10 SETS, E2M

power clean +
hang power clean +
hang squat clean

For time
1000m row
50 thrusters 20kg
30 pull up
5' rest
2km erg bike
50 thrusters 20kg
30 pull up

Takakyykky
2x5 @ 69%
2x3 @ 73%