A1- Single Arm DB Chest Press 4x 8/ then 6/

B1-Sumo Deadlift 4x 6
B2-Band Pull Aparts 4x12

4min rounds

20min

Back rack box steps: 10+10x3

"It does not matter how slowly you go as long as you do not stop."
-Confusius

5 - 5 - 5 - 5 - 5
Front Squat
5RM of the day

Clean & Jerk 3 x 3 (samoilla painoilla)

12 min AMRAP

3 ropeclimbs
5 PEP
200 m run

Alternate through the following
1. 20-40 DU's
2. 10-15 T2B
3. 5-10 Burpee box jump
4. 10-20 Push ups

Find the right rep range that is challenging but you can still keep the quality.

Upper body pushing:

1.) Push-up 4x10reps, 60 sec rest between sets // Level 2 plates under hands and feet elevated
2.) KB Strict press 3x12 reps, 60 sec rest between sets
3.) Band pull aparts 3x20 reps, 30 sec rest between the sets.

9 min AMRAP

12 Wallball (20/14 lbs)
12 Ringdips

3min AMRAP,
1min rest,
5min AMRAP,
1min rest,
10min AMRAP:

20 TTB,
30 BxJ,
40 KBS (32/24kg),
50 OHWL w. a plate (20/10kg),
60 Burpee on a plate