Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla

5 Rounds for time

25 cal row
16 chest to bar pull ups
9 strict handstand push ups

3x500m (rest 50s between sets)
Rest 4 min
5x100m (rest 20s between sets)
Rest 4 min
3x400m (rest 40s between sets)
Rest 4 min
5x100m (rest 20s between sets)
Rest 4 min
3x300m (rest 30s between sets)

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
7 Rounds
7 GHD sit-ups with med ball or plate to ground
7 Touch and go power snatch AHAP
Rest 30 seconds

5b. Bitch Work
Assault Bike two minutes work/one minute rest, until you complete 250/175 calories

Crossfit

A)
30-20-10
Box Back Squat
Deadlift

B)
5 Rounds of
20 sec Bag Strikes
1 Circle Run

3 rounds for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/43kg
Time Cap: 9mins

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

Bench press with DB's: 3x10

100
200
300

Hang Power Snatch- 5x3 @ 50% of Snatch 1RM building load

*Threshold Training