Shoulder press 1x70%, 1x80%, 4x3x85%, 3+ 85%

3 rounds
1:00 single/double unders
5 weighted pass throughs (stick and add 1,25-2,5 kg plate to it)
5 inch worm
5 burpee pull ups
10-15 band pull aparts

3 rounds for quality

3 + 3 turkish get ups
5 + 5 KB wind mill
7 + 7 single leg KB deadlifts
30 sec Goblet squat hold

You choose the weights.

Amrap 8

10 Power cleans

10 lateral burpees over barbell

rest 30 sec

L1: 42.5/30kg

L2: 52.5/35kg

-muistetaan, että deload viikko. Ota sellainen paino jolla saat tehtyä korkeintaan yhdellä tauolla PC.

Deadlifts 5x3 add load each round (max 85% )
perform set every 2 min for 10 minutes

20min alkavalla minuutilla 1 käsipainolla

1. 3+3 kulmasoutu+korkea veto+tempaus
2. 5+5 1 käden sumomaastaveto
3. 5+5 toispolviseisonta Arnold pystypunnerrus
4. 5+5 askelkyykky taaksepäin kp eturäkissä

Barbell cycling EMOM 8

alternating

Min 1: 4 PS + 4 hang power snatch tng

Min 2: 8 OHS

Barbell @ 35/25kg

"Murph flush"

15 min running clock

400m easy run

10 box step overs with weight

10 double DB/KB bent over row

20 easy airsquats

rest 30-45 sec

5 sets of max time
Chin up/ Chest to bar hold chin up grip
rest 90 sec between

Find heavy clean & jerk (1rm)