Four rounds of:

[8 x Floor press/Bench press + max reps Supine ring row]

Miten meni? Oliko kivaa?

3x3@70%
3x2@80%

AMRAP 20
with partner
200 m run
12/9 Cal Row
12 Thrusters 30/20kg
Full round then switch

8min AMRAP
5 x Hang Power Clean @ 65% from Clean 1RM
8 x Step Down Box Jumps (as high as possible)

25 Min EMOM
1. 10-20 Push Ups
2. 5-8 strict pull ups
3. 14 Bent over Kb Row 32/24KG (single arm 7/7)
4. 10 Banded pull aparts
5. REST

SP: 5/5/5+
(75/80/85%)

+2.5kg

E90 sec Split jerk (from the rack) @85% x 6 sets

1-5 MU/MU Transition,
DB Single Arm OHL,
10-20 GHD Sit-Up/V-Up,
20-50 DU/DU practice

W.Box steps: 3x8+8 / rest 1min