2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups

10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB Deadlifts

Buy out : 50 DB push up

Relay style ( one person complete a full round then switch)
Timecap: 35 mins

AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
...
[Add 1 Rep Every Round]

Barbell: 102.5 / 70 kg
Dumbbells: 23 / 16 kg's

5:00 BikeErg @ easy
+
2 Rounds
30 Speed rope steps
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for thrusters and power snatches
* Between sets: 1-2x 5 Chest-to-bars, 25 Double-unders
+
@ workout weight
5 Thrusters
5 Chest-to-bar pull-ups
3 Power snatches
30 Double-unders
20/15 (cal) BikeErg

6 x 5, climb heavy

Go every 2:30

BEC 49

Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement

EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 3-6 Strict HSPU

Back thruster 1-1-1-1-1-1-1 reps