For time

100 pull up
200 push up
300 squat

If possible use weight vest.

Double under practice for 15min

E2MOM 5
5x Deadlift

For time:
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)

Tc: 10min

A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups

tempaus, raskas ykkönen
2x1@90%

rive+työntö, raskas ykkönen
2x1@90%

Etukyykky, raskas ykkönen
2x1@90%

Työntöveto
3x2@105%

10 min. Row
15 min. Bike
5 min. Ski

Rullailu etu- taka-ja sivureidet + pakarat

Jooga 45 min Tri-dosha sarja

Venyttelyä

5 Rounds of:
15 Hang Squat Clean & Jerk with DB
9 Pull ups
6 Pushups

Eilinen/lepo

Front squat 5-4-3-3/ rest as needed
Go heavy!

5x5
Target weight to get to 120KG

shoulder + thoracic mobility

plank hold TABATA

4rnds for quality
5/5 one arm DB diagonal deadlift
5/5 DB armbar
3/3 windmill

superset, 3x
5/5 bear pos. birddog
8/8 KB teapot