4 x 5min - 3min rest between sets.
alt. a & b
A) ergo @70-75% effort
B) 8 kb swing + 4 burpee over kb + 10 sit up

Rpe 3-3.5

Muscle snatch + OHS + Sotts-press
5 x 3+3+3
Hip snatch + Hang snatch + Snatch
6 x 1+1+1
Snatch pull + pull below the knee
5 x 1+3

Rakenna raskas vauhtipunnerrus ykkönen kymmenessä minuutissa

Last day of test week for lifting

Build to a heavy clean and jerk

Build to a heavy overhead squat

Build to a heavy bench press

6 x E2MOM 2 push press @80%

5 x 3 min. Amrap. / 1min. rest.
12 KBS
10 Air squats
8 V-ups
20 Lunges
-continue from where you were on the last round.

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
10 lunge steps
5 burpees

then start to work with back squats and press. warm up lifts.

Strict Pull-Ups

4-4-4-4-4

Go Every 2:30

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Banded Alphabet: 2 x each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)