5 sets of:
Push Jerk + Split Jerk
- Building, go by the feeling

5 rounds
8 DB front rack box step overs 60cm, 2x22,5kg/ 50cm, 2x25kg
8 pull ups
8 cal air bike
8+8 db snatches 22,5kg/15kg

9x
2min ON/2min OFF

20/15 Cal.
+
5x10m Shuttle Run
+
Max reps in the remaining time of
DB Snatches (after SkiErg)
Wall Balls (Row)
Box Jump Overs (BikeErg)
Burpees (Echo)

EMOM 20
1) 5-10 Handstand Pushups
2) 8-15 Toes-to-bar
3) 5 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

2 Rounds:
10 Bar Muscle-Ups
20 Lateral Barbell Burpees
30 Deadlifts 100/70kg
40 Wall Balls

Light Option

2 Rounds:
10 Pull-ups / Ring Row
20 Lateral Barb Burpees
20 Deadlifts
30 Wall Balls

*Score = Time it takes to complete the workout

Power Clean
Build to a Heavy single in 6-10 sets. Rest 2:00
- Sets of 3,3,2,1,1,1,1,1…

2 Rounds For Time:
21 Calorie Row
21 Box Jump
15 Calorie Row
15 Renegade Row with push-up
9 Calorie Row
9 Strict Pull-Ups

22.5/15 kg

"DT"
5 rounds for time:
12 Deadlifts @70/47kg
9 Hang Power Cleans
6 Push Jerk

TIME CAP = 12:00

Extra:
Reverse Plank: 4 x 20s on 10s off.

3rds
B1 12-15 Cyclist Squat (3s alas lasku)
lepo 60s
B2 12-15 "veto yläviistosta kuminauhalla yhdellä kädellä stopilla ala-asennossa"
lepo 60s

A1 Bulgarian Split Squat 12/side
Rest 60s
A2 Single arm Bent over row with pause 12/side
Rest 60s