3x
8+8 Splittikyykky
10-15 Selänojennus boxilta

12 min AMRAP
8 floor presses 60kg/40kg
16 side squats alternating
8 back squats 80kg/50kg
16 v-ups

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches 42,5/30kg
5 wall walks
50 double-unders
12 snatches 60/42,5kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches 82,5/55kg

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches 102,5/70kg

3 rounds (you go / I go full rounds)
8-14 toes to bar + 5 shuttle run

Rest 2min

3 rounds (you go / I go full rounds)
8-14 pull-up + 5 shuttle run

Rest 2min

3 rounds (you go / I go full rounds)
2-3 wall walk + 5 shuttle run

1x shuttle run is 7+7m

Dead lift
4 sets of 8
add weight to each set of 8
work to your heaviest set possible

Build to a moderate 5-Rep Push Press in 12:00
RPE 6
Option: Technique practice

-tanko harteilla, taaksepäin astuen vuorojaloin, yht. 10 askelta
-"AHAP"
-tauko 60-90s.

Emom 5

10-20 Seinäpalloa

4x submax falsegripillä veto renkaat niin ylös kohti kylkiluita kun menee tai raskas rengassoutu
4x 1-3 negatiivinen RMU tai dippi

5 x 3 min work / 1 min rest

9 pull ups / ring row
12 box jumps / step ups
15 wall ball
18 / 13 cal row / bike