1) Push Press: 5-4-3-2-1-1-1-1+. Rest 2:00
- 3-4 singles above 90% building to a new 1RM
- Option: 7 x 5 only adding weight if form permits. Rest 90s.

2) 1-Arm KB Rows: 4 x 10 ea. Rest 60s.
- Neutral grip

Back Squats
4x10x55%
10+ x 55%

For time:

50 burpees
50 box jumps
50 KB swing 24/32kg
1 K run

AMRAP 10
5 Power Clean & Jerks 80/60kg
7 Burpee over bar
9 Toes-to-bar

3x10-20 reps

Press Behind Neck
4x6r @ 65-70%
1min Recovery

Deadlift
3-3-3-3 V*
EMOM 3
-sama paino joka sarjaan ja vika toisto tiukka.

Weighted ring dip, 3 x 3

A. 6min AMRAP
8 x T2B
10 x Ground to overhead w. barbell 52/36kg

2min Break before part B.

B. 6min AMRAP
8 x C2B
10 x Ground to overhead w. dumbbell 22,5/15kg

3 rounds

1 min Max reps strict HSPU
1 min rest
1 min Max cal on rower/ skierg / assaultbike
1 min rest

Scaling for HSPU:

1. Eccentric work: Slow down, kip up
2. Modified HSPU feet on the box