2-3sets:

10 cyclist squat
10-15 GHD hip extension (2s hold)

EMOM30 for
10/8 cal echo bike
12 WB
15 KB Swings

Clean:

1.
5x
-2x hang clean pull+ 2x hang muscle clean

2.
-turnover drills

3.
-hang clean pull+ hang muscle clean+ 2x hang power clean

Deadlift:

1-2x trap-bar deadlift
4x 6 conventional deadlift with bands

4 rounds for quality
5 head stand zompie press
rest 1 min
4 step ups
30s. sorenso hold 10kg

AMRAP 7

1-2-3-4-5... Power Clean 40/30kg
7 Wallball Shots

Pn-leirin 2/3 treeni. Tempaustekniikkaa, lantiolta, pp, kokonaisia 36kiloon saakka.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

Chin up + ring dip

A)
3x6 chin up (vastaote)
B)
3x6 ring dip

vuorotellen a&b
käytä kumpparia jos tarvii

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

AMRAP 7

3,6,9,12 Etc

SGL Arm Hang squat
DB Clean and Jerk

1,2,3,4 etc
Bar Muscle Up

@22.5/15kg