4 Rounds For Quality:
30 Alt. Single-leg Squats
15 Strict Chin-Ups

2-4 Rope climb
5+5 DB OHS
30-50 DU / 30sec DU practice
5-15 GHD SitUp

Shoulder press behind the neck 6 x 4
Use the same weight as previous time you did 6 x 2

4 kierrosta

42 tuplanaruhyppy
21 seinäpallo
12 kp tempaus

Aikaraja 15min

3 x 3min on/2min off, no racks allowed

A)
30 hang power clean 50/35kg + rest of the time bar over burpee

B)
30 front squat + rest of the time burpee

C)
30 shoulder to overhead + rest of the time bar over hop

Deadlift ( TnG )

5-5-5-5-5-5, these are deload sets.

Go Every 2:30

M: 27-21-15-9
row
box jump over
air squat

W: 21-15-9-6
row
box jump over
air squat

(Target under 10min, Time cap 15min)

For time:

21-15-9
pull up
push up
split jump

(Target under 6min, Time cap 10min)

EMOM x35

1) 6-16cal row
2) 5-10 ttb
3) 6-16cal ski
4) 30-60m Db/kb fr carry
5) rest

20min amrap:

• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky
• 5 leuanveto
• 10 thruster (N 30kg / M 42,5kg)