Power clean

2 x 3 @ 60%
2 x 2 @ 70%

Pausing Front Squat

1 x 2 @ 75%
7 x 1 @ 80% EMOM

Penkkipunnerrus 6 x 6

A: Bench press 3x7, amrap sista setet
B: Spoto press 4x1, 20sec rest between each rep
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

With 15 kg weighted vest

3 x

5 x squat clean + 5 x front squat + 5 x thruster, 35-45 kg, 2 min rest

20m Push sled (Go fast!)
5 High Box jump
Rest 3min

"Omatoiminen WOD"

A.
Warm up:

Row easy 5min

Mobility

Row hard 1-2min

B.
2x3000m Row / rest 7min
(5km avq pace + 1-2s.)

C.
Cool down:
Easy row/walk 3-5min
Romwod

WOD: Not sure what it was called!!

3 Rounds for time: 10 HCs(135lbs), 15 SDLs(135lbs), 20 Pullups, 25 Ring Dips, 30 Sit ups
Time: 23:50
Rounds: 3
Note: Pull ups are killing my times. Got to work on m kipping. Could knock off 5mins or more.

Other Work:

Thrusters: 1x3x135, 1x2x155, 1x1x175, 1x1x195, 1x1x215 (sore shoulders)
Hang Cleans: 1x6x195, 1x5x215 (easy)

Midline
Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

3×: 400m run, 100 DU, 500m ski