EMOM 15 min

10 Toes-to-bar
40 Double-unders, or 45'' practise
5-7 HSPU

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TTB -> Knees-to-elbows -> dragonflags
HSPU -> push-ups -> ring push-ups

4 rounds
10 T2bs
10 C2Bs
10 back squats 100kg/65kg

Foam roll
-quads, hips, pec, scaps

Then..

Mobility:
10 squat
10 Inchworm push ups
10 lizard lunges/side with twist
10 crab reaches/side
X2

10 min

Amanda
9-7-5
Muscle Ups
Squat Snatch

clean 3x60%, 3x70%, 2x80%, 3x1x90%

For time:

25 Renegade rows
50 GTOH 40/30kg
25 Renegade rows

Both arms = 1 renegade row. Men use 15kg and women use 10kg.

Bench press:
1 x 6 @60-65%
2 x 4 @70-75%
3 x 2 @80-85%
4 x 1 @90-95%
Rest 2 minutes btw sets.

20-30min liikkuvuusharjoittelua/lihashuoltoa

Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

Squat clean + Front squat + Split Jerk: x5