4x8 Back Squat @72,5-77,5%

7min AMRAP
12 x Dumbell Snatch (alternating hands)
9 x Box Jumps

Deadlift 4x4

Push Press, build up to heavy 3RM
+
2x3 @85-90% of 3RM

Käsilläseisontapunnerrus tekniikka 15min
Jonka aikana selvitä max toistot tiukkana ja kipaten

3x 3reps of Pause back squat (3s hold at the bottom)

4 x AMRAP 5

A) 10/8cal row, 8 burpee over rower

B) 10 kbs, 10 box jump over, 10 sit up

rest 3min between sets

21-15-9 reps of
Hang Squat Cleans 60/40kg
Handstand Pushups

GYMNASTICS STRENGTH

4x5-10+ strict pull up
+ 1 max reps

scaled last set max reps seated pull up

Weighted Dip
(3-2-1)-1-1-1-1-1
2min Recovery