Weighted chinup 3 RM, rest 4min, then max reps without weight

7 x

4 rinnallevetoa
3 etukyykkyä
2 pystypunnerrusta
1 valakyykky
45 s tauko

For Time

30 Deadlift (20/30kg)--- (15/20kg)
30 wallballshots (8/10lb)
30 cal row
30 push ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds
20 jax
10 lunge
5 walkouts

Metcon(25)
5 giant sets of:
20/16 cal airdyne/row
20 oh walking lunge(choose load)
10 mbsu/ghdsu
10 plank 2 bridge
5 burpee broad jump
5 rev burpees

@30:00-
3x10
bicep curls
tricep kickbacks
rev fly

@40:00
Finisher
1 min chest opener
1 min sh distraction
30 w raise
60 flutters
:60 sec six inch hold

Give your body and mind the rest it needs.
Stretching and mobility work.

Back squat 4 x 3

behing the neck split jerk

build upto a heavy set of 3

1.
2x Snatch pull + 1x squat snatch x5
(Heavy)

2.
1x Clean + 2x front squat + 1x split jerk x5
(Heavy)

3.
OHS: 3x3 (heavy)

4.
3 rds:
Ghd- sit up 10-20
Back extension: 10-20

2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
65-70% 3RM

Work to max for 3rep
Back squat
TC: 10min

Then:
E2MOM 6 (12min)

1. 6x Back squat
2. 12x Box jump

EMOM 12
1´ 9x Burpee box jump over
2´ 15x Sit up
3´ 21x Air sq