2 Rounds of:
5 Minute Row
5 Minute Bike/Ski/Jog
at easy conversational pace

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

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

5 x Veto - tempaus - Veto - Tempaus

Snatch Pull + Snatch (2+1)

Lepoja, painontarkkailua.

Squat Clean practice.

Then:

10x Squat clean
50x GHD sit up
8x SQ CL
40x GHD
6x SQ CL
30x GHD
4x SQ CL
20x GHD
2x SQ CL
10x GHD

Open Gym 6:15-7:15

3 rounds for quality

10 Blackburns
10 x 90/90 to external rotation
10m Inchworms
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5 Elbow Bridge-ups
50/35 cal Bike or Row @ 3-4 RPE

AMRAP 1 min ON / 30 sec OFF
- Burpees tic touch.
- Toes to bar.
- Wall Ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Pull ups.
- Pistols.
- Taters (20/12 kgs).
- HSPU.
- Sit-ups.
- Box jumps (24"/20").
- DU.
- OHS (bumper @20/10 kgs).