3RFT
400m run
rest 2min btw set

A/
50 WB
50 Burpee over the Ball
Every 2 min. -> 3 strict HSPU (deficit) - Start with the sHSPU

TC: 12'

B/
EMOM 18'
1- 1 Legless Rope Climb
2- 3 C&J &70/45kg
3- 5 Dbl KB Sqt 2x24/16kg

Build up to a heavy hang snatch complex:

• Hang pull
• Hang power snatch
• Hang snatch

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Post three heaviest succesfull attempts in comments.

leppäilöö

Within 20 minutes:
3x5 Floor Press
3x Max Ring Rows

With 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
Do a total of 3 work sets at this weight with 2 minutes rest.
Lift in pairs.

Warm up row 2000m
Kettlebell 10kg 3x16
Abmat Batman sit up 3x16
Pull up renkailla 3x10
Wall ball 10kg 3x5
Hollow rock x3

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

Pushups 5x10

Shoulder & upper back mobility

AMRAP 8
10 box jumps
10 kb swing
10 stationary lunge
10 push ups

4 x 30 sek työ, 30 sek lepo

-burpee
-burpee boxihyppy
-burpee leuka