Wall walk + 15s hold 5x1
dippi bw 3x5
hauis curl 4x10 10kg
pystypunnerrus 3x8 25kg
triceps push down 3x10

Partner workout

4 sets of :
3 mins for max cal row (YGIG)

Then immediately into:

4 min AMRAP (relay style)
4 Double DB Clean @22,5/15kg
4 DB Front squat
4 DB push up
One completes a full round then switch!

2 mins REST between sets ( 1 set=7mins)

Score is max total cals + total completed rounds/reps by each team.

Power clean / Front squat / Shoulder to O.H. / Back squat / Shoulder to O.H. / O.H. Squat

Bench press 5 RM, then 3x3 @ same weight

Shoulder Press
1 x 5 @ 60 %
1 x 3 @ 70 %
1 x 2 @ 80 %
1 x 1 @ 85 %
1 x 1 @ 90 %
AMRAP @ 95% OR try new max 1 x 1 @ 100-105 %

3-4rounds:

15-25s top of ring row
15-25s bottom of ring dip
15-25s L-sit

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EMOM 30

1) 5 power snatch
2) monostructual
3) core / rest

Choose loads & reps for solid 30min workout, no all out.

Tiukka rengas mu 5x2

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full
extension of the hips