3-4 rounds:

10-15 GHD sit up
10+10 DB lunge press

Rästi

5 Sets of Front Squat
Set 1: 6 @70%
Set 2: 6 @70%
Set 3: 6 @72%
Set 4: 6 @75%
Set 5: 6 @75+%
- Rest 2min btw sets

Snatch Balance + OHS
Set 1: 1+3 @65%
Set 2: 1+3 @65%
Set 3: 1+2 @70%
Set 4: 1+2 @75%
Set 5: 1+2 @75%
- % based off your 1RM Snatch
- Rest 2min btw sets

Deadlift 2x1

90-110 %

4min
15/12 cal soutu
15 varpaat tankoon
15 etukyykky 40/30kg

4min lepo

4min
9/6 cal soutu
9 varpaat tankoon
9 etukyykky 50/35kg

4min lepo

4min
6/4 cal soutu
6 varpaat tankoon
6 etukyykky 60/40kg

Rest day - what did you do?

Kulmasoutu 5x10

Penkki 12x30%, 10x40%, 8x50%, 6x60%, 4x70%

Ojentajat kumpparilla 5x20

Lattiapenkki käsipainoilla 5x8-15

Lankku 1min + 1min + 1min (tavoitteet)
-normaali / molemmat kyljet
-2 kierrosta

15:00 Practice. Rest as needed to keep quality high.
Use the Same KB for all moves.

KB Flow #1
- 10 x KB Ballistic Rows
- 5/arm x Single Arm Swings
- 5/side x Squat + Rotational Press
- 5/side x Clean to Reverse Lunge
- 5/side x Single Arm Snatches

5 Rounds for Time
15 DB Push Press @22,5/15kg
15 Box Jumps w. step down @60/50cm
15 Toes to Bars kipping
Timecap: 16 mins

Goal: Complete all work in 2 sets or less.
This should be 80-85% effort.
Rx+: Add 1-3 Ring Muscle-ups after each round