Push/Power Jerk
- Build to a heavy 1 in 8 sets. Rest 2:00
- Goal: Small PR

With a running clock:

00:00 -->16:00
50-40-30-20-10 Situps
10-20-30-40-50 KB Swings 24/16kg

16:00-->32:00
21-15-9reps of
Wall Balls
HR Burpee Box Jumps
Overhead Squat 50/35kg

32:00-->
4 Round for time:
40m Walking Lunges
40m Farmers Carry (Pinch grip) 2x20/15kg

3 Rounds for Quality of
10 V-ups
10 Hollow Rocks
10/10 Windshield Wipers

6 rounds for time
6 strict pull-up
6 DB one arm hang clean & jerk 22,5/15

Rest 5min

6 rounds for time
12 push-up
6 DB one arm hang cluster 22,5/15

Mobility, lower body

Maastaveto korokkeelta 6x4x60%
-koroke noin 5cm, JONKA PÄÄLLÄ ITSE SEISOT!!!
-kapealla korkeampi koroke mitä sumolla

Penkki 3x4x70%, 3x80, 2x2x90%

Maastaveto 3x3 (60-70-80%)

Pystysoutu 5x15

Core
3 rounds
15 medball sit-up
10/side medball russian twist

Intervals

6 rounds: 30s ON / 30s Off

1) echo
2) plank hold
3) ski
4) kbs

For time:
Run 800m

Then 2 rounds of:
50 Burpees
40 Pull-ups
30 Pistol squats alternating
20 KBS 24/16kg
10 HSPU

Run 800 m

Strict HSPU
3x5
Scale to banded HSPU, or box push ups as needed