On the minute for 10 minutes
2 OHS 60kg/40kg
6 kettlebell swings 24kg/16kg

Deadlift
4x10

Weighted pull ups 6x3xAHAP

For time

4 rounds:

10 DB Renegade Rows
20 Box Step Overs

Accessory work:

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 10 Prone Double KB Row

Easy aerobic exercise of your choice

RPE 2-3

E2MOM for 6 rounds
3 Sn. grip deadlift
3 Hang power snatch
3 OHS
App 55-65%
For Quality

3 rounds
6 behind the neck pull ups
8 ring dips
16 pistols alternating
12 pull ups
12 push ups

Four sets of:
Back Squat x 6 55-63%
Rest 2 min

Takakyykky 5x5@70%

korkea te-veto + riipusta tempaus, puolesta reidestä

2x(3+1)@65%
3x(3+1)@70%

Korkea te-veto riipusta polvelta

3x5@80%

Polven nosto/varpaat tankoon 3xmax

500m row
400m run
1000m airbike