FT

50 alt DB snatch 25kg
200m run
40 sg DB deadlift
200m run
30 sg DB thrusters
200m run
20 sg DB burpees
200m run

ennen nosto päivää pe/la 9.-10.7
Kehonpaino jumppaa (vatsaa/selkää) ja kevyttä tankojumppaa esim. lämpöjen keppijumppaliikkeitä

Three sets of six false grip pull-ups on rinfs with following tempo:
3s up
1s hold
3s dow

Rest day
40 min walking

Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

Seven rounds of:
7 push-ups
7 thrusters with kb/db
7 tuck-ups
14 deadlifts (both legs)
7 burpees
14 db snatch (both hands)
7 sit-up

Back squat 2x12. first easy second heavy

Back squat 6x1

Weighted walking lunges 5 sets of 10+10 reps

Back squat 3 RM, then 3x3 @ 90%