Shoulder Press 3 reps
Start with empty barbell, add 2,5kg after each set until failure and then return back the same weights (pyramid).
No rest between sets. Score is highest lifted kg.

2 x 7:00 AMRAP; rest 1:30 between
3 Deadlift @115/80kg
9 Strict Ring/Bar Dips
12 Burpees Over Bar

Scaling : Box dip/ push up/incline push up

Back Squat
1x5
2x3
1x2
1x1

Front Squat 5x60%, 5x75, 2x5x80%

Emom 30

30s Box Jump Overs / Box Step Overs
30s Mountain Climbers
30s Hand Release Push Ups
30s Biceps Curls w DB
1-3 WallWalk

8-10 sets
2 Hang Squat Snatch
rest as needed
start 65%

400m Run
20 DL 100/75kg
16 box over with dB 45/35
14 C2B
400m Run
12 ghd/ T2B
10+10 DB snatch 45/35
8 Rope climb
400m Run
6 Sandback / D- ball Shoulder overs
4 MU
2 tolppaa hs walk (10m)
400m Run
☠️And Then Same but Backwards☠️

3 kierrosta

8 Pendlay soutu, 30X1
5+5 kuubalainen punnerrus, hitaasti
1 min lepo liikkeiden välissä

3 kierrosta

8 Z punnerrus, 3021
16-20 hauiskääntö vuorokäsin, 30X1

1min lepo kierrosten välissä

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