7 rounds:
10 Hammer Curls 2x15/10kg
10 Push-ups

6 x 5 min AMRAP with 1 min rest between rounds

Alternate between A and B

A.
I Go You Go

6 Wall Balls
8 DB Snatch
4 Burpee over DB

B.
I Go You Go

30 sec ON/OFF Calories (different machine each round)

5 sets:
8 Supinated Grip Bent Over Barbell Rows
- Rest 2min btw sets

Push Press

4-4-4-3-3-3-1-1

Go every 2:30

2 Hang Squat Snatch + 1 Snatch
6 x Every 2:00 (Build)

3 sets 2 x 5s Knee Level Hold Snatch Grip
~1RM Snatch Weight

6-8sets:

power clean + hang power clean + power clean + hang power clean

3 rounds for quality:
12 kneeling landmine core rotations @moderate
6+6 KB goblet box step down @moderate
10 dead bug with plates
*rest as need btw rounds!

kneeling landmine rotation core rotations:

KB goblet box step down:

dead bug with plates

JACKIE parin kanssa:

For Time:
1000 m ROW/SKI/BIKE
50 Thruster 25/35 kg
30 PULL UP

Penkki 3x1 (87,5-90-92,5%)

Kapea penkki, tophalf 5x5
-1s stoppi
-nousevat sarjat, 2 viimistä voi olla samalla painolla

Ojentajat maaten käsipainoilla 4x8

Pystysoutu käsipainoilla 2x30