4 Rounds of:
30sec ON/30sec OFF

A) Chest over bar hold + negative Pullup
B) Scapular Pullups
C) Top of Ring hold

Olympic weightlifting technique

1) Power Snatch + OHS: 5 x 2 + 2, every 60s building in weight.
2) Sledpush: Build to the heaviest weight for 20m without pauses. Rest as needed.

5 x Superset of:
10 Double DB bend over row
10 Ring dips
Rest 2min

AMRAP 16, with partner.

18 KB swing 24/16kg
16 Wallball Shots 9/6kg
14 T2B

IGOYGO

(Open 2019 athletes recovery ski/row/swim 30 minutes + rolling, strecthing)

2-3 rounds
10 snow angels with 1,25kg plates
10-20 hollow rocks
rest 2 min

6x
3min ON/3min OFF

A) AMRAP of:
10/7 Cal. Assault Bike
10 Wall Balls

B) AMRAP of:
10/7 Cal. SkiErg
5 Burpee Box Jump Overs

C) Row 500/400m
+
ME of Double Unders

Maastaveto 3x7xmax8

Pystypunnerrus TAI Vinopenkki 5x6-12

Etukyykky 3x6

Push Press : 6 x 3 @75% every 60s.

1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest.