3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 6.8.22 

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

Rest and Relax, eat and recover as good as possible!

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Kuminauhan kanssa askel taakse - kuminauhan ylitys
2. Vaaka - painon siirto kädestä toiseen
3. Kylkimakuulla käden avaus
4. Lankussa olkapää kosketukset

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 7 min
5 kcal laite
10 x raajojen ojennus
15 x tempaus levypainolla

(weighted) Chinup 5 RM, or 5x5 reps, then max reps without weight

Barbell cycling

3 sets, Go every 2-minutes

6 Power snatches (Drop´n Go )

75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

100 MB cleans
- EMOM 1 Rope climb

2-3 rounds:
20+20m 1-arm farmer's walk
20+20m 1-arm OH walk
20+20 1-arm front rack walk
40m yoke carry

1.15/12 cal Ski erg
2. 15 Pull up
3. 40 DU
4. 10 Deadlift 80/50kg
5. 20 Air squat
6. Rest