10kg weighted pull up

Mobbaus 45 min.
6km rauhaksiin soutu 30 min.
Pistooleja n. 2-4 sarjoissa*10
Emom10: deeuita niin monta ku putkeen meni, -tänään huonosti n. 15-25 kerralla 😠

5 rounds for quality:
100' Heavy reverse sled drag

50' Heavy Dball or sandbag bearhug carry
25' Front Rack Dumbbell walking lunges (50/35# DBs - Open standard)
Rest 1:00

4x3 @ 85-90%

-skin the cat
-etu- ja takavaaka
-pidot

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

For Time :

Full Snatch
02 04 06 08 10
▲ ▲ ▲ ▲ ▲
▼ ▼ ▼ ▼ ▼
50 40 30 20 10
Double Unders

EMOM 25
Squat Clean
Minutes 1 - 5 : 5 x Squat Clean 50%
Minutes 6 - 10 : 4 x Squat Clean 60%
Minutes 11 - 15 : 3 x Squat Clean 70%
Minutes 16 - 20 : 2 x Squat Clean 80%
Minutes 21-25 : 1 x Squat Clean, 90 - Max.

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

12 Min AMRAP of:
BB Power Snatch (40/30Kg) 10 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 10 reps
BB Power Snatch (40/30Kg) 20 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 20 reps
BB Power Snatch (40/30Kg) 30 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 30 reps
Etc.