Complete 50 biceps curls / hand

5x8/8 Strict KB or DB press

5 Rounds for Quality:
10 strict T2B
10m handstand walk ( scale 3 wall climbs)
10/15 Ring push ups (scale to regular push ups
1 Min sandbag hold
30 sec chin above Bar hold

9min alkavalla minuutilla

1. rengassoutu
2. kahvakuula rinnalleveto
3. etunojapunnerrus

tauko

3 kierrosta

30s kupera kivi pito
30s teräsmies pito

Conditioning
AMRAP 20 minutes with partner:
5 Pull Ups or Ring rows
10 Push Ups
15 Ab Mat Sit Ups

One person completes a whole round while
the other is resting.

For time:

• 12-9-6 thruster (60% 1RM)
• 6-9-12 box jumps 75/60cm

Clean & Jerk
Build up to 70-80%

15 x 1 every 45 sec
Increasing weight every 3 perfect lifts
Increase by %5

10 kierrosta

3 maastaveto 125/85 kg
3 leuanveto

Press 3x10 AHAP (3 sec tempo down)

-rest 60 sec

10 min Amrap

15 Burpees
5 Power cleans 80/52,5kg

-use a weight with you can do 3 reps UB with really good technique

-goal 4+ rounds