Ot90s
9 x 2 squat clean+1 split jerk

25 Minutes for Sweat

Row 1k / Bike Erg 2k
30 DeadBugs
20 KB Swing
15 Puhs Ups
10 Strict Pull Ups

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning

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Muscle clean
+
straight leg box jump min 10cm high

5 x every 3 min

4 + 3

@ 55% of 1 rm

AMRAP10

-15 romanian dl (10kgx2 KB)
-15 goblet squat (10kg KB)
-5 push up

3x8 @kohtalainen paino

3 rounds of:
5 Pause Ring rows
10 Alternating DB snatch
15 Reverse hypers on box
20 KB swings
Rest

Overhead squat 6 x 3

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

A: 8min emom 3x clapping push ups
B: Practice Hspu
C1: Bulgarian Split squat 3set
C2: SA Kb press 3set
D: For time:
10-1
Goblet squat @24kg Kb
Push ups

A: Bench press 5-5-5+
B: Incline DB Bench press 3x8
C: Spanish squat 3x8
D: Leg extensions 1xMax
E: Behind head triceps extensions 3x8