2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%,
2x1x[2+2+2]@70%,
2+1+1@80%,
1+1+2@80%,
2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

superset, 4x 5 dead bug w. WB on shins
8/8 one legged glute bridge

frontsquat 3x3 @ rpe 8

9'AMRAP
5 pull up
20 DU
5 dbl DB thruster 2x20/12.5kg
20 DU

A: Bench press 3-3-3+
B: DB incline Bench press 4set
C: Dips 2set
D: Triceps OH Cable extensions 3set
E: SA Cable Shoulder Flys 2set/arm

For Time in minutes:

66 Deadlifts (50/30 kg)
66 Box Jumps (60/50 cm)
66 Kettlebell Swings (24/16 kg)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (25/15 kg)
66 Wall Ball Shots (9/6 kg)
66 Burpees
66 Double-Unders

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

10 min E2MOM:
• 1 Power Snatch

Start with ~70% 1RM Power Snatch and increase weight.

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• piiiikkkusen tatsia cleaniin pikku hiljaa
• paino saa olla suht kevyt ja keskity terävyyteen

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

REVERSE LUNGE + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse lunge perään