4 rounds:
6- 10 Pull up/ ring row
10 Hanging knee/ leg raises
10 Bench dip
-rest 1-2 min between rounds-

Every 5 mins x 3
300m run
20 KBS
15-20 Burpee box jump

A1 Ring pull up 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12-15s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max

A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

2-3 min light cardio
1+1 min lacrosse ball to upper trap againts rig
2+2 min lacrosse ball to trapezius area when flying on floor
1+1 min tricep strech

Warm Up
CrossOver Symmetry Activation
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
200m jog/light run
10 ring row
5+5 single arm ring row
:10 ring support hold + 2 ring dips
10 scapula pull ups

then test 1 rope climb and ring mu or strict c2b/pull up

RestDay