Etukyykky 65 kg, 3 x 8
Häkkinosto 70 kg, 3 x 15

Penkkipunnerrus 65 kg, 3 x 8
Supine row, 3 x 15

Tabata:
Row
Dumbell Thruster
DU
Wide plié goblet squats
Speed skaters

1 veto + 1 tempaus

Close Grip Bench Press 4x11

100 mountain climbers
80 cals AirDyne
60 box dips
40 shuttle runs
20 push-ups

18' to find 1 RM Back Squat

6 min TC
18-16-14
box over with kb 24
kb russian swing
STOH 40 kg

EMOM 10 minutos.
- Min 0,2,4,6,8: 5 Thrusters (60/40 - 40/25 Kgs).
- Min 1,3,5,7,9: Burpees over the bar (Rx 15, Sc 10).

40 min AMRAP

40 cal row
40 push-up
40 sit-up
40 DU
40 push press 20/16
40 box jump
40 OHS 20/16
400m run
40 back extensions
40 KB swing 24/16

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

B. Skillwork: MU practice for 35 min
Own MU program

C. EMOM for 10 min:
HSPU x 2-4 reps > 10 kg plates

D. Russian dips
3 x 5
1 + 2 + 3 not assisted

E. 3 sets of:
DB snatch x 16 reps (8+8)
35 40 40 lbs
rest 90 sec between sets