Warm-up:

3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
10 Spike-ups on rower

Build up to a heavy, but fast moving weight in a complex of:
“Power clean + Front squat + Clean + Push press + Jerk” in 15:00 minutes

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Shoulder press, climb up to a 4x10 @ 90% of the heaviest set of 10 shoulder press from last week.

OR

Shoulder press, climb up to a 10RM + 3x10 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Box step-ups
4 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10/side Renegade Rows @22,5/15kg
45 Double Unders

Goal: Hard but sustainable efforts each round, unbroken reps.
Rx+: 5/3 Bar Muscle-ups to start each round
Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

Extra:
Rollback Triceps: 3 x 12-15 reps. Rest 60s.

8 min ARMRAP
10 T2B
10 pull ups
10+10 kb jerks 24kg/16kg

Clean and jerk 3x(1+1)x60%, 6x(1+1)x75%

AMRAP 15:00
10/7 Cal Bike/Row/Ski
10 Burpees
10 each Alternating Gorilla Rows @24/16kg
30 Double Unders

Goal: 5+rounds

Extra:
Band Triceps Complex: 60s each. No Rest

For quality ~30min:

1) 3-10 strict pull up
2) 8+8 DB/KB row
3) 1-5 tyre flip
4) 20+20 s.a farmer carry
5) 10-20cal machine

Kapea penkki Max1

Pystypunnerrus 5x10 (noin 40%)

Russian twist 3x20 (10/puoli)

Ojentajat maaten otsalta 5x8-15

SitUps kiertäen 3x20 (10/puoli)

Power Snatch

3-4 rounds for quality:
10 DB Hammer Curls
10 Barbell Skull Crushers
45s Supinated Dead Hang
- Rest as needed btw rounds

EMOM x 16:00

Min 1: 30s Devil's Press
Min 2: 10x10 m shuttle run
Min 3: 30s Hand Release Push-ups
Min 4: 10 Toes to Bar
- Goal: Challenging but repeatable efforts each round, unbroken on all movements.
- Rx+: 1-5 Bar Muscle-ups + 10 T2B