5 sets:
4 Pendlay Rows @9/10 RPE
- Rest as needed btw sets
- Use straps to go heavy

In 8 sets:
Build to days 10RM Bench Press, starting with empty barbell.
- Rest max 2min btw sets

45 min

Juoksu korttelin ympäri
40 askellus laatikolle
30 Kahvakuula heilautus pään päälle

*lähestyminen 20min

2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

TAI

2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

Every 4 mins for 32 mins, alternating between A and B:
A: Row, 300/250 m + 20 Kettlebell USA Swings, 24/16 kg
B: 20 Single Arm Kettlebell Box Step Overs, 24/16 kg + Run, 200 m

3 rounds for quality of:
5 L/5 R Kettlebell Windmills,
10 L/10 R Kettlebell Side Bends,
20 Plate Sit-ups, pick load
Rest 1 min

E3MOM x 5

Lattiapenkki 12-10-8-6-4
Linkkuveitsi x 8

Row 24x250m / rest 15s

Score: average 500m pace

7 rounds for time:
10 Pull-ups
5 Ring Dips
10 Push-ups
15 WB 9/6kg

1x [ 1 Clean Pull + 1 Hang Power Clean + 1 Front Squat ]
Build to daily max

then,

Every 2 mins x 5 sets
@80-90% of the heavy complex