Penkki 6x4x75%
Pystysoutu kumpparilla 4x12-20
Ojentajat niskan takaa 4x6-12
Band-pull-aparts penkillä maaten 4x12-20

A.
25-20-15-10-5
Ski-erg calories
Wall Ball

B.
5 RFT:
10 SA Devils press
20 Sit-up
40 DU

C.
100 Cal Bike-erg
*EMOM 5 Thruster (35/50kg)

Find your 1rm fat bar clean

Max reps dumbell snatch in 1min.

OHS 4x5
Thruster 4x5

2 rft
15 cal assault bike
20 ttb
15 cal assault bike
7 ring mu

6' rest x 2 times

500 cal of assult for time
Easy pace. 130 avg hbpm

4 rounds for quality
8+8 one leg deadlifts
10 hip extensions with barbell (shoulders on a bench)
10+10 KB front rack reverse lunge from the plate (10-20cm)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds

Core
3 rounds
20 sec Ring one hand plank (Right)
40 sec rest
20 sec Ring one hand plank (Left)
40 sec rest

Technique drills:
-front squat
-push press
-push jerk

Total 60min
A. WU 500m row, 150 DU, mobility

B. Skillwork
KPU practice for 25min
T2B kipping practice for 20min