DAY 1
3 x 8-12 banded pull-ups. If you go over 12 move to a band with less resistance.
25 x Ring Row. Add 3-5 reps a week. If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor or add a weight vest. 
25 x banded face-pulls. Add 3-5 reps a week.

DAY 2
5 × 5 Self-assisted pull-ups.
3 × 8-12 curls with barbell.
3 x 8-12 Behind the neck strict press.

DAY 3
5 × 2 Pull-up negatives.
3 x max hang from a pull bar with 1 minute rest.  
5 × 5 Self-assisted pull-ups.

Record your progress towards a strict pull-up.

10min

10 maljakyykky
20 kp tempaus 22,5/15kg

5 x 5

@ max 40%

3 rounds for time of:

400m Run
12 Deadlifts (Bodyweight)
21 Box jumps 24"/20"

TC 15 min

Shoulder press 5x5 (AHAP)

back squat

4-4-3-3

2-3 reps in tank/ not all out

3 kierrosta

1min kuollut koppakuoriainen
10+10 kahvapannutaivutus aktiivisessa askelkyykyssä

3 Rounds for time
12 Snatches 40/25 KG
6 Bar over burpees

Timecap 5 min

Find your 3 rep max clean and jerk for the day.

Record details and thoughts.

60-70% of max HR (PK1)

For 40 min in pairs

Row

-

3 Rounds of
6 OHS 30/20 kg
8 Push-ups
10 Sit-ups