A) Bar muscle-up practise

B) For time
800/700m row
80 double under
8 bar muscle-up
400/350m row
40 double under
4 bar muscle-up

Work up to a heavy of the complex (2 Power Cleans + 2 Front Squat + 2 Jerk)

DEADLIFT

10-8-6-4

E3MOM / 2-3REP IN TANK

AMRAP 15 mins
50 Double Unders/ 80 single unders
15 Push-ups/incline push ups
15 V-ups/ tuck ups

Goal: 4+rounds

Bench Press
DB's or Floor Press
5 x 10

Penkki 3x5x80%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat maaten käsipainoilla 3x15

Band-pull-aparts 4x25

Hauiskääntö myötäotteella 3x15

40 x Deadlifts, 125 kg
Run 400m
40 x KB swings, 32 kg
Run 400m
40 x Overhead Squats, 52,5 kg
Run 400m
40 x Burpees
Run 400m
40 x Chest to Bar Pullups
Run 400m
40 x Box jumps, 60 cm
Run 400m
40 x Squat Cleans, 52,5 kg
Run 400m

For Time

Workout done with partner, reps/runs split in half (20 each/200m), only one partner moving at a time.

Back squat

8-6-4-2

E3MOM / 2-3REP IN TANK

4 x AMRAP8 in groups of 4 - rest 3 between AMRAPs:

a) 19 partner deadlift, YGIG as partners (140 / 120 / 100)
17+17 wb, syncro w/ partner at the bottom (9/6)
107 cal air bike, YGIG

b) 19 s.a. db snatch, syncro w/ full team (22.5 / 15)
17+17 sit up, syncro w/ partner
107 cal row, YGIG

Every 1 min for 12 mins, alternating between:
6 Bench Press, pick load
8 Barbell Bent Over Rows, pick load

Challenging but doable load with good form.
Keep 1-2 reps in reserve in the first round!