For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

A: Snatch 3-3-2-2-1-1-1
B: Leg press
C: Leg extensions
D: Seated Chest press
E: Lat pull downs
F: SA DB rows
G: Rope triceps extensions
H: DB Shoulder flys

Sumodeadlift
5x3

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

Facepulls 5x20

Penkki käsipainoilla 5x8-15
-kämmenet vastakkain

Kulmasoutu 5x8
-penkin vastaliike

Hypyt 6x2
-hyppy eteen + jännehyppy

Jalkanostot maaten 5x12-20

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

Front squat
5x3