5 valitsemaasi kyykkyä
15 abmat sit up
6 burbee
5 push press

-2s pause at the bottom of the dip
-2min rest
-athletes choice on load

-5 t2b/ 10 leg raise
-10 GTOH 20/15kg plate
-15 burpees

Gymnastics skill

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

4 Rounds for quality :

15 Second Ring L-Sit
30 Second Handstand Hold ( Belly to wall )
45 Second Plank Hold ( Feet on Wall )
60 Second D-Ball Hold 60/40kg ( BearHug )

20 rounds
1 power clean ( your choice)
3 bfb
5 wb

Front Squat

6 x 2

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Tiukka rengas mu 5x1

1. 75 pistol squats with 8kg KB, timecap 8min
2. Then at 8min, start part two:
3. 40 devil's press at 24kg KB

Write time or reps of #1 as a comment