Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

For 40 min:

10 min bike
10 wb/ 14 lbs
10 push-up
10 pull-up

10 RFT:

3 Snatch 60/42,5
3 Bar Facing Burpees

( 5 - 10 )

E90s x15:
5 pull up
10 push up
15 air squat

Target: <60s per round

Tailoring: reps e.g. 4-8-12 or 3-6-9

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

4 rounds for time:

15 cal Echo bike
7 d-ball cleans
5 ghd sit-ups

VX7A

6 sets for consistency:
30/25 cal row or ski
20 DB squats 30/20 lb
10 double DB snatches 30/20 lb
90 s rest

Kelkka 50%; 75% & 100% x oma paino, x4

Etukyykky 5x10

Vatsat x200

A: 8min emom
3x clapping push ups
B: Bench press 3x5, amrap sista setet
C1: strict chin ups 3set
C2: SA Kb press 3set
D: tricep press ups 3set
E: DB skull cruschers 2set