6 x alkavalla 90s
1 rinnalleveto riipusta + 1 rinnalleveto polven alta + 1 työntö

5x supersets:

3 tall cleans + 7 hang clean pulls - easy weight

Aikaa vastaan 2 kierrosta:

20 istumaannousua
20 Seinäpalloa

TC: 6min

For Time

RX:
5 Rounds
12 Alternating DB Devils Press 22,5/15
6 HSPU
2 Ring Muscle-ups
Straight to
5 Rounds
12 SIngle arm DB OHS 22,5/15
6 T2B
2 Bar Muscle Ups

Scaled:
5 Rounds
12 Alternating DB Devils Press 15/10
6 Push-Ups
6 Pull-Ups
Straight to
5 Rounds
12 SIngle arm DB OHS 15/10
6 Hanging Knee Raises
6 Ring Row

TC: 25 min

Deadlift
Wu sets:
15@40%
12@45%
8@50%

Work sets:
6@55%
6@55%
6@60%

4x5 Press 65-70%

4x5 Pull up 65-70%

Wod
Treeni:
4 rounds for quality
3 Wall walk
9 leg raise (dip bar)
9 Kb swing 32/24kg

Hiki:
10 min amrap
12 Kb swing
9 sit up
3 Strict pull up
1 Wall walk

Back squat 8x4

AMRAP 29. 4 Min ON / 1 Min OFF

10 Double DB Hang Squat Clean 22,5/15kg
30 Toes To Bar
20 Burpee Box Jumps 30"/24"
10 Double DB Hang Squat Clean 22,5/15kg
30 Wallballs 20/14p
20 Calorie Row