Deadlift

5x8-10@60-70%

No dropping, no TNG.

6min

10!
Kahvakuulaswingi
Kyykkyhyppy

6min
10!
Rengassoutu
Etunojapunnerrus

6min
10!
Karhupunnerrus
Askelkyykky kahvakuulan kanssa

AMRAP 3 x 5 Rounds:
30 Wallballs
Max Calorie Row

Rest 1 Minute Between Rounds

Pause Back Squat
6x2 (3sec pause at bottom)

For time :

10 Front Squat
10 Bar Over Burpees
10 Push Press
10 Bar Over Burpees
10 Thrusters

40/30kg

TC 5

45 Minutes

800m Jog
10 Weighted Hamstring Curls
15 Banded Pull Down
1500m Bike
15 Toes To Post
15 Medball Squat Cleans 20/14p
800m Row
200m Farmers Carry 2x24kg/2x16kg
20 Push-ups

Easy Pace and Heavy Weights 45 Minutes

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

For time:
30 HSPU
30 Front squats 60/40 kg
30 HSPU
30 STOH 60/40 kg
30 HSPU
30 Squat clean and jerk 60/40kg

AMRAP:
1 min ring-dips
1 min pull-ups
2 min ring-dips
2 min pull-ups
3 min ring-dips
3 min pull-ups

Build up to a heavy clean and jerk double OTD