20min AMRAP
5 shoulder to overhead 65/45
10 pistol squat
20 alternating leg v-up
60 double under

Rest 1min between the rounds

Back Squat: Build to a heavy set of 5 in 4 sets then perform 3 sets of 5 with that weight. Rest 2:00

Close Grip Floor Press: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate or heavy of 5 reps

10min EMOM:

• 3-8 Strict Handstand Push Ups (Scale to kipping, Ring Dips, Dips etc.)

Emom 12
1.10 deadlift @100/70kg
2.30-40 DU
3.16/13 cal row

->DU->SU
-> row calories: 16/13->14/11->12/9 (Valitse itsellesi sopiva määrä!)
@RPE 4-4.5

E1.30M x 6

1 power clean + 1 hang power clean + 2 push press @50-60% of 1rm c&j

Painonnoston tekniikkatunti

Dumbbell Bench Press
Build to a 6RM over the course of 4 sets.

Then 3 x 3 reps at 100% of 6RM.
Do one set every three minutes or faster.

3 Sets of Hamstring curls in rings:
6-10 hamstring curls in rings
Rest 1:00

Shoulder press 3 sets of 6 reps