Penkki 6x2x70%
-1.toisto rinnasta, 2.toisto puolesta välistä
-molemmissa 2-3s stoppi

Kulmasoutu eri oteleveyksillä 5-8x8-15

Kohautukset käsipainoilla istuen 2x20

3-4 rounds:
8-10 + 8-10 single arm bent over row
8-10 + 8-10 single leg (weighted) hip thrust

No foot snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

A: Tall snatch practice w. Light weight 5 sets

B: Power snatch doubles up to heavy

C: Power clean + push press + push jerk 3x1 @70-75%

Deadlift 2rm

Strict ring muscle ups

8 to 10 x 1-3, EMOM

Movement options (ring MU). Seated ring muscle-ups

3-5 Rounds: 
30 Double Unders (45 Singles) 
15 PVC Strict Presses 
10 Light Overhead Squats
5 Medball Squat Cleans

3 sets

1 clean + 1 front squat w/:03 descend + 1 clean
@75% of clean 1RM

Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
RPE 7

1. Landmine snatch x 8 o/v
2. Vaihtoaskellus tasolle x 20 o/v
3. Russian get up x 8
4. Wall ball x 10
5. Ergo 22 cal
6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
7. Kylkitiputukset sivulankusta x 8 o/v
8. Tikkaat x 4

AMRAP 40min

42-30-18 reps for time of

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box