AMRAP10
5 Hspu / Pike push up
10 T2B
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Ring Dip
20 DU / 40 Single unders

A. Sadiv set 12min
- 1DB Floor Bench 4-6resp

B. AMRAMP 16min
- pariton min. Slam 10-12resp
- parillinen min. 20sek. Jumping Jack + OH Lounge 6-8 resp

Warm up
Tabata bike or row

Then 3 rounds
10 good mornings
10 single leg KB deadlift (5 per side)

Strength
Deadlifts
E2MOM
10-8-6-4-2

Then attempt a 1RM

WOD
Every 3:00 for 15:00 (5 rounds)
250m run or 300m row
20 seated DB press

*score is accumulated rest time

50-40-30-21-10

For time:

Down-ups with object (burpee ilman hyppyä)
Swings with object (KB/DB etc..)
Squats with object

Penkkipunnerrus
Toistot 10-9-8-7-6-5-4-3-2-1

did 27 first round.
then 20
then 20ishh?
...
last 3+ rounds was 14

150 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 40 (singles)

2.WL
A. Hang Snatch from mid thigh
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Hang Snatch from mid thigh @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8.5
- 55 65 70 75 kg

B. Working sets
- 3x5x75 kg

C. Back squat jumps
4x3x15 kg

3 rounds:

7 + 7 bent over KB/DB row
5 ring dip / negative ring dips
20 sec good morning hold
20 + 20 sec banded hollow hold

Weighted chin up 8x2