Penkkipunnerrus 3x2x5RM + 3-5x1 (eli tee 3x2 + nousu "helppoon" maksimiin)
Lankkupenkki 6x4 (stopeilla)
Vauhtipunnerrus 3x3
Leuanveto (vastaote) 4x10-15

3 rounds for quality:

Pyörä (3 min steady pace)
Penkki (30%/60%/90%)
Maastohiihto (3 min steady pace)
Mave (30%/60%/90%)
Kajakki (3 min steady pace)
Kyykky (30%/60%/90%)

Penkki/Mave/Kyykky reps 15-9-3
P-M-K ergos (bike, ski, row)

2 push press + 3 push jerk (n 80 % daily 1rm)

for time
AMRAP 6': 126SUs | 45DL @ 60 kg | 27 HRPU
AMRAP 6': 84SUs | 30DL @ 60 kg | 18 HRPU
AMRAP 6': 42SUs | 15DL @ 60 kg | 9 HRPU

rest 5' between rounds

10 min amrap

• 10 Burbees over the bar
• 10 Thrusters 40kg
• 10 Pullups

5x8 reps + 1x AMAP @65%

Run 800 meters

3x:
21 American Kettle Bell Swings (44 LBs)*
Run Across Park (~200-300 meters)
21 Side Jumps (~24")
Run Across Park
21 Push Ups
100 Flutter Kicks

Run 400 meters

Time: 28:26

*I modified this to 44 LBs as I tweaked my shoulder last week doing one-rep max power snatches. I did not want to make it worse today.

30 reps 60kg
24 70kg
18 80kg
12 90kg
6 100kg

5x5 (across)

Amrap 15:
6 Burpees
9 Goblet-Squats, 24/16
12 Box jump overs, 24/20´´
15 KBS, 24/16