Barbell Curls: 2 x 25. Rest 60s.

5 rounds, rest as needed:

1) 5 Back Squat
2) 5+5 Single Arm Standing DP Press
3) 5 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

-Tangolla
-Jätä "varaa" 3 toistoa
-Tauko 90s.-2min

Ring muscle up tekniikkatreeniä

20 cal row
20 floor presses 55kg/35kg
20 box jumps 60cm/50cm
20 wall balls 9kg/6kg
20 kb swings 40kg/24kg
20 cal airbike

Do additional three sets with 75-85% of days max.
Try to be explosive.

3-5 rounds
10 weighted box step up (alt legs, so 5 steps/ side)
rest 1-1,5 min bwn rounds.

AMRAP 7 mins
7 DB Power Cleans@ 22,5/15kg
7 DB Thrusters

scaled : 15/10kg
goal: 5+ rounds

In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed

Alternate Options:
Max Distance on Bike or Ski Erg
Max Rounds Stairs

AMRAP 8:
1 Rope Climb
30/20 Push-ups
60 Double Unders

Rest 2:00

AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run

Rx+: Legless Rope Climbs, 15/10 HSPU each round in place of Push-ups, Alt. Pistols in place of Air Squats