3 round:
6 ohs
3 ring dips
3 round:
6 DL
6 Shoulder press+push press (3+3)
3xmax rep MU

4 kierrosta

12+12 kulma soutua 32/24kg
20 hauiskääntöä kuminauhalla

+

4 kierrosta

12 chin up
24 glute bridges

E2M for 12min
1: OHS x5@32x1
2: Seated pike compressions 10-15
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec Sorensen hold
30sec rest

For time
21 15 9 3
Power snatch 40 kg
Ttr
Lateral bar burpees

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(25)
walk/jog/run for 25:00 mins or 2.5 miles

Finisher
50 kneeling crunch
1:00 min quad stretch

For time

Rest day at Helsinki

80 min

1.Conditioning
A. For time, with weight vest 6 kg:
800 m run
50 burpee
100 amsu
150 m lunges
800 m run
Time: 24.15

B. 15 min row & bike

A:
Back squat 4x6 @ 65%
Bench Press 3x6 @ 75%
B:
9min amrap:
3 Push Press 60/40kg
6 Box jumps
9 TTB

20min emom:
1min on/1min off
Deficit hspu max reps + normi hspu max reps, loppuaika minuutista kepillä pystäreitä.