5-10min Row/Airbike/Bike
Then 2-3 rounds:
20sec Double KBS (eye level)
10sec rest
20sec Double KB STOH
10sec rest
20sec Double KB Front Squat
10sec rest
20sec Double KB Snatch
10sec rest

Banded Shoulder Flow video + Frog Flow video

20 C2B
20 T2B
20 florr presses 60/40kg
20 hang cleans 60kg/40kg

1A) back squats 5x55%, 5x65%, 5+ 75%
1B) one leg deadlifts 3x(4+4)x30%

Build heavy 3
Bench Press
in 20min

18min alkavalla 3 minuutilla

1. pyörä/soutu/hiihto, rauhallinen tahti
2. 5 rengassoutu 2s pysäytyksellä, 30 tuplanaruhyppy, loppuaika lepoa

6 min time to find jerk 1RM

1 min rest

6 min AMRAP

10 kb snatches 24kg/16kg

10+ 10 single arm kb deadlifts

6 wind shield wipers

Endurance WOD

Every 2 minutes for 40 minutes (4 sets)

Quality only!

1) Row
2) 30s hollow hold + 30s wall sit
3) D-Ball bear hug carry
4) 30s KB plank touches + 30s plank hold
5) Rest

• Kohdassa 3: valitse pallo 40-75 kg välistä ja tarvittaessa skaalaa wall ballilla tai kahdella kahvakuulalla.

• Kohdassa 4: aseta kuula noin käden mitan päähän vartalosta ja "kiipeile" vuorokäsin. Lankkupito ihan normaalilla stylellä.

Push press

Push press 3x12 @70-80% 1RM

GYMNASTIC STRENGTH

3-5 rounds for Quality, rest as needed between.

1) 3-5 Bar Muscle-Up + 3-8 Straight Bar Dip video
2) 10-20 Wall Facing Shoulder Taps video + 10-20sec HS Hold
3) 5-8 Ring Pull-Up + 10-20sec Rings to Chest Hold 

Tailoring Options:
Bar MU→ Jumping Bar MU video
Ring Pull-Up→ Ring Row

250m Row, Legs only
250m Row, Arms only
500m Row
Then 3 rounds:
3+3 DB/KB Lunge Snatch video
3-6 Rower Pike-Up video
10 Lateral Jump over Rower

8-12 Bar Hanging Hip Touches video + 20 Banded Good Morning video