EMOM 8 ( Work 0:40 / Rest 0:20 )

Odd : Wall-Sit
Even : Laterall Jumps Over Barbell

Tempo Back Squat ( 3 Sec Down, 2 Sec Pause on Bottom, Fast Up )

5-5-5-3-3-2-2

Go Every 3:00

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Front Squat

4x12 @65% of 1rm
rest 3 min b/w

1. 8-12 T2B
2. 4 Squat Snatch *
3. rest

*add weight after succesfull round.
Start 65-70% 1RM Squat snatch

4 dbl db thruster 22.5/15
6 t2b
12 cal ergo

Voima
E3MOM, 5rds
Deadlift x4
-tangolla
-nouseva paino

WOD
5 rounds 35s work/25s rest
Wall ball
Shuttle run/Ergo

DB Neutral Grip Floor Press: 4 x 10. Rest 90s.
- each set AHAP
– Between sets complete 15 Seated Band Row

"Grace"
For time

30 Clean & jerk 60/43kg
Timecap: 6 min

Extra
Banded Reverse Fly: 3 x 50. Rest 60s.

-increase from last week
-1-2min rest