Wide grip Pullup 8-8-6-6 reps

A: Back squat 8x3, Amrap sista setet rpe 7-8
B: Strict Hspu 4xMax
C: banded triceps extensions 2xMax

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

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

GRT(25)
Move for 25:00 mins
10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
50m farmers carry
100m run
50m farmers carry
10 tricep dips or overhead extension

Finisher
:30 second side plank per side
1:00 hamstring stretch

2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching

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

5RFT:

30 Cal Bike Ergo
30 Wallball 9kg
30 Box jump Overs 24"

60min amrap:

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

Painot kommenttiin.

20 MIN AMRAP

1,2,3,4,5,6,7,8,9,10..... of complex:

• Burpee (No jump) into clean into Squat into Press with 1 kettlebell

Finish all reps to one side before doing side two

So:
1 complex using right hand + 1 complex using left hand Then 2 complexes using right hand + 2 complexes using left hand Then 3 complexes using right hand + 3 complexes using left hand...... continue until time is up