Bench press 5x10

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

A1: DB Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA DB Press 2set/arm
C1: Flared push ups 2set
C2: SA DB Shoulder flys 2set

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load

Rive + rive riipusta + työntö
49 saakka

Tempaus + tempaus riipusta pp + vala
24 saakka

Tempaus ykkösiä 30 saakka

Askelkyykky tangolla 5 x 3+3
15,20,25,35,40
Vimppa vasta tuntu, eli painoa saa olla

10 amrap
60 sinkku hyppyä narulla
15+15 yhden käden käsipaino tempauksia
10 burbeeta

27km Biking

-double unders for 10min