For quality, for sweat 30 min.
5 squat snatch 60/40kg
12 bar row
8 squat clean 60/40kg
400m run

Illalla juhlitaan, poika saunoo ja herkkusieniä kaikki :)

Gymnastics conditioning
3 rounds (not for time)
2 bar MU
2 rope climbs
4 C2B
4 kipping pull up
6 HSPU
6 strict push up
8 T2B
8 back extension

Foam Roll triceps, lats, upper T
Band ankle + hips
Crab reaches
Side lying Windmill
Quadrupedal rocks
Beast torsion

10 minutes

E2MOM
4rounds 4xPress
4rounds 4x Push press
4 rounds 4X Push Jerk
4 rounds 2x Jerk

Build up to a heavy back squat 5Rm for the day!

8 Intervals
New every 4th minute
Alt. Between a and b (and alt. B1 and B2)

A) 15/12 Cal. Assault Bike, All in

B1) Row 250/200m + 20m Sled Push 80/60kg
B2) Row 250/200m + Pick up the bags and run

AMRAP 30'
30 DU
8 SQUAT CLEANS
11 HAND RELEASE PUSH UPS

DEADLIFT
3-3-2-2-1-1-1-1

4 rounds
10 HSPUs
40m one hand rack carry 24kg/16kg

3 rounds

15s l-sit

20s rest

30 s frogstand

20 s rest

1 min arch body hold

20 s rest

30 s weighted hollow hold

20 s rest