5min AB / Row (easy)

2 rounds:
10 Scap Pull-ups
10 Alt. DB Hang Snatches
10 Kip Swings
5+5 KB Bottom Up Presses

Then

1-2 rounds for quality (rest as needed):
7m DB Walking Lunges (farmer)
4-8 T2B
7m DB Walking Lunges (rack)
3-6 C2B
3-7m DB walking Lunges (oh)
1-2 BMU

Hang squat snatch 3-3-3-3-3-3-3 reps.

4 Rounds For Time:

300m Row
20 Db Snatch
40 Air Squats
20 Db Hang Clean&Jerks
300m Row

Rest 2min Between Rounds

Db: 22,5kg/15kg

12 sets of 3-position clean + jerk

AMRAP 8:
3 Man Makers 2x15/10kg
6 Burpees
9 WB 9/6kg

6 sets of squat snatch doubles
- Go by the feeling

Rest day - what did you do?

5 sets of Back Squat
Set 1: 4 @70%
Set 2: 3 @75%
Set 3: 3 @80%
Sets 4-5: 2 @85%
Rest 2min btw sets.

Every 2:30 x 5 (12:30):
4 Sumo Deadlifts @70-80% 1RM Deadlift (normal stance)

Warm Up
3 rounds
1 min row
15 band pulls
20 lunges
10 rower pike ups

Strenght
Back Squat 6-6-3-2 reps @67-76-86-90%
Front Squat 5 and 2-3x4 reps @65-75 and 1-2 sets 80%
rest 2-3 min bwn sets

Metcon
For time
5000m row
lähde rakentamaan järkevä 5km harjoitussoutu, mene oman fiiliksen mukaan
mut itse yrittäisin mennä sen mukaan mitä oon harjoituksissa pitänyt 5km
pr pace tahtina +-1-3 sek suuntaan per 500m pace

Accessory Work
3x12-15 tempo goblet squats
3x8/8 single arm db upright row
3x1:00 Front plank + 20 landmine twits @5/10kg
rest as needed

Optional Extra
Emom 10
6-10 burpee box jump overs