Build for the day 1RM Seated shoulder press.

Build fot the day 1RM Squat Clean & Jerk.

Selin käsipainon kanssa

12 wb
10 cal row
8 burbee over erg
60 sec rest between rounds

4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
4 Seiza squat sits
30m KB overhead carry
20 Banded pushdowns
10 Alternating Landmine cossacks

5 rounds:
10cal AB
10/10 Eccentric Lateral Box Step Down 20-30cm (heel touches the ground)
10 Banded Hamstring Curl (seated)
20m Walking Lunges
- Rest as needed btw movements

32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row

2-3 Rounds

8-12/side Weighted box step ups
6-8 Glute ham raises
8-12/side KB Side leans

Deadlift 1 RM, then 2 sets @ 50% (choose reps)