Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)

Open Gym at 8:30-9:30

AMRAP with a partner (share reps):
10 Ring dips
20 MB cleans
30 Wall balls

EMOM for 20 Minutes:
Odd Minutes: 5 reps DL (225 lbs)
Even Minutes: 5 reps DB Push Press (45-50 lbs)

3 sets of 6-12 reps. rest 1,5-2 min bwn sets.
You can do strict or kipping hspu.

Street workout

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

10RFQ
Row 25 Cals
aim is to complete within 30 strokes
rest 30 seconds

5 rounds:

AMRAP 3'
12 C&J with DB
6 C2B
AMRAP 3'
Burpees box jump over
Rest 3'

Penkki 3x1x80%
Pystysoutu käsipainoilla 100 toistoa
Hauikset 100 toistoa