Back Squat

6 x 3 @ 70 - 75%

after each set, Dumbbell Jumps 3 reps

Go every 3:00

Front squat 5x4

Voima
EMOM 8
1 Hang power clean + 1 Push press

Metcon
2x3min amrap, rest 2min btw amraps
4 Hang power clean
3 Push press
2 Up down

3-4×3@70-75%, fs-%, rest 2-3min

Practise handstand walking for 30min

Warm Up
2 min ski erg + 2 min bike erg + 2 min rowing
then 2 rounds
10 hand released push ups
:30 push up plank hold
5-10 hardened ring row
:30 active bar hanging

Strenght
Dumbbell Bench Press 10+8+6+6+6 reps
perform 5-4-3-3-3 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Metcon at 80-85% effort
4-5 sets of :
16/20 calorie ski erg
12-16 front rack walk lunges @16/24kg's
3-6 bar muscle ups
rest 1:1 bwn set

Accessory work
2-3 rounds
16-20 elbow to tall plank
1 min farmers walk @16/24kg's
16-20 kb gorilla row alt hand
6-10 hand released push ups
rest 2-3 min bwn sets

7 Sets Of:

Snatch Pull + Squat Snatch @ 75 - 80%

Partner workout (YG, IG)

RX+ @ INDIVIDUAL

AMRAP 5 mins :
12 Wall Balls, 9/6 kg,
12 Row Calories

REST 2 mins

AMRP 5 mins :
6 Ground-to-Overheads, 43/30 kg
8 Bar Facing Burpees

REST 2 mins

AMRP 5 mins :
1 Wall Walk
10 Double Unders
2 Wall Walks
20 Double Unders
3 Wall Walks
30 Double Unders
...

REST 2 mins

AMRP 5 mins :
12 Alternating Dumbbell Snatches, 22.5/15 kg
15 Box Jump Overs, 60/50cm

REST 2 mins

AMRAP 5 mins:
30 Toes-to-bars
20 Squat Cleans, 60/43 kg
10 Bar Muscle-ups / strict pull up

Rive-variaatio TAI Pendlay Row Max3

Maastaveto 3x3x75%

Sivutaivutus 3x20 / puoli

Jalkanostot maaten vuorotahtiin 200 toistoa AFAP

As many reps as possible in 11 minutes with partner :

6 Reps Bench Press 60/42,5kg
6/4 Calories Row
6 ROB ( you may step over rower )