10 x 3

10 rounds for time:
1 Rope climb
2 C2b
3 STOH
4 Front squat
5 Hang power clean
6 Deadlift
7 T2b
8 Bar over burpee
9 HSPU
10 Db OHS (5+5)

Barbell 60/42,5kg, Db 22,5/15kg

*Note: 1st round 1 rope climb, 2nd round 2 bmu + 1 rope climb, 3rd round 3 STOH + 2 C2b +1 rope climb and so on and so on...

Bench press 5-4-3-5-4-3

5min runner
5min bike
5min ski

3 sets

4 low hang power clean 70%
2 low hang power clean 80 %

every 3 min

Alkuverryttely kolme kierrosta
5+5 DB Snatch
5+5 DB Windmil
10 WB Squat clean

Burgener lämmittely

EMOM 9 kierrosta
1 Snatch / 1 minuutti

EMOM 16 kierrosta
1) 5+5 DB Snatch
2) Row 10cal
3) 5+5 Stoh
4) Row 10cal

5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

---

Thoracic Flow 2.0 video + 10 Vertical Squat Jump

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

20 min AMRAP:

5 push ups
10 sit ups
15 air squats