For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

E90s x 9sets:
2 power clean + 2 front squat ( 70-77% of pc 1rm)

12min 30s töitä/30s lepoa

1. tuplanaruhyppy
2. askelkyykky kp eturäkissä

Deadlift 6 RM, then 5-4-3 reps @ same weight

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, mutta ei fail!!

Kapea penkki 5x1x80%
-stopit

Alatalja 5x15
-kapea kahva

Pystypunnerrus 1xAmrap
-kuorma noin 80% max5:sta

2-4rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM