weighted pull ups 5x5x30%

Push press 4x5x75%

6x 5min AMRAPs (2min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Biceps Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 10 KB Swings 24/16kg
5x7m Shuttle Run
10 Box Jumps
5x7m Shuttle Run

E) 12/9 Cal. "Bike"
12 DB Snatches 22,5/15kg

F) 7 Jumping Pullups
7 Pushups
7 V-ups

5 rounds for time:
400m Run
15 Box Jumps 60/50cm
10 Deadlifts 85/60kg

1) Clean and jerk 6x(2+2)x65%

10 min AMRAP
12 cal row
10 ring push ups
10 C2B

4x 5min amrap

A) 400m run then: 6 hang power clean@50/35kg, 6 burpee over bar
B) 400m run then: 6 stoh, 6 fr reverse lunge @50/35kg

(A+B+A+B) Rest 2min between sets

4× 13min

1) Kone

2) 8-10 ×liike
Lapaveto
Kyynärpäiltä suorille käsille (lankussa)
Sivukyykky
Lantionnosto
Dead bug
Bulgarialainen kyykky

3) Kone

4) 8-10 × liike
Rintarangan kiertoa syväkyykystä
Lonkankoukistajat +takareisivenytys
Submax venytyspito pakarat
Submax venytyspito etureisi
Kepillä olkapäät

EMOM 10:
Odd: 5-10 Chin-ups
Even: 20-40 DU

Rest 3min

EMOM 10:
Odd: 20-30sec HS-hold
Even: 10-16 Alt. DB GTOH 20/15kg

Rest 3min

EMOM 10:
Odd: 10 Burpees
Even: 20-30sec 90° Wall sit

Rest 3min

EMOM 10:
Odd: 10-15 GHD sit-ups
Even: 10-15 Box jumps 60/50cm

Tempo front squats 4x2x40% 10s down/ 3s up