1) 7 burpee + 20kg thruster OTM / 5 min result 32 thrusters

2) 500 m row + 10 push up + handstand against wall , result is the time stayed on handstand = 63 seconds

3) clean + hang clean ladder
result 50 kg

Morning: 40 min
4x10 min: crosstrainer, run, row, crosstrainer
124/149

Afternoon: 110 min
1.Skill
A. HSW practice for 15 min
B. RMU practice for 40 min
- Progressions
- MU practice w/ neutral grip: 8 attempts + 1 MU

2.Weightlifting
A. 1 squat clean + 3 split jerk x 8 sets, go E2MOM

B. Thrusters
15 min EMOM:
5 min 5 thrusters @ 35 kg
5 min 3 thrusters @ 38 kg
5 min 1 thruster @ 45 kg

Clean grip deadlift 7x2

2 s pause knee level

Searching for 1rm

30-60 Min Bike
60-90 Min Walk
20-30 Min Swim
30-40 Min Jog

For time
1k run
200 DU
3k Row

12 min emom

2 power clean
2 front squat
2 jerk

6x400m run
Rest 30 seconds between efforts
Each set should be within 2 seconds from the first run

3 kierrosta

30 DU
9 toes to bar

3 min lepo

3 kierrosta 20m DB unilateral vala-askelkyykkykävely
9 toes to bar