6 Rounds for Total Reps in 23 minutes
1 minute of Ergo (for calories)
1 minute of Burpees
1 minute of Box Jumps
1 minute Rest

3 rounds

10 lu raises
30s rest
10 romanian snatch grip deadlift
30s rest
10 sots press
90s rest

Warm-up:

3x
5 Muscle snatch
5 Snatch grip press behind the neck
5 Overhead squats
14 Alternating leg V-ups
5 Muscle cleans
5 Front squats
5 Jerks

A) Snatch
Build up to a heavy Snatch double in 12:00 minutes.
Then 5 sets of 1 @ 90% of 2RM

B) Clean and jerks

Build up to a heavy weight in a complex of 2 Cleans + 2 Jerks in 12:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 2RM

C) Accessory:

Core:
3x
10-15 GHD Sit-ups
10-15 Back extensions
10-15 Sandbag goodmornings

Bonus:

4 Rounds for time:
25/20 Calories row
30 Back rack weighted lunge steps 30/20kg

'PARTNER WORKOUT'
AMRAP x 20 MINUTES
6 Front Rack REVERSE lunges (3/3) @60/43kg from floor
8 Toes to Bar
6/6 Single Arm KB Push Press
16 Box Jumps
*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them. So not a normal partner workout today!

FINISHER
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
-Rest As Needed b/t Sets-

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 2 x 12 min Emom:

A1: 1-min Bike erg moderate+ pace (50s work)
B1: Bar mu / c2b one unbroken set (max 30s work)
´
A2: 1-min Ski erg moderate+ pace (50s work)
B2: Push-up one unbroken set (max 30s work)

Cool-down: Easy row for 10 min + 5 min mobility

Treeni 5
Warm Up
3 rounds
15/12 ski or air bike
10 glute bridge
20 band pull aparts
10+10 single leg RDL

Strenght
Power Clean + Push Jerk 5x3+1 reps @65-70% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8 and 2-3x5 reps @40-45-5 and 2-3x65%
rest 2-2.5 min

Metcon
Emom 24-28 (masters 45+ , 6 rounds=24 mins)
1) Ski x 12-10/9-8 (max 45s)
2) Double kb front squats x 7-8 reps @16/24kg's
3) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
4) Legless + Normal rope climb x 1+1 reps (or 1-2 normal rope climbs)

Accessory
3x12-15 laying knee curls on rower
3x12/12 half kneeling db press @7.5-10/12.5-15kg
3x 10-15 toe touch abs crunch + 30 weighted russian twists
rest as needed, felt easier than last time

Eat, Train, Rest, Repeat.

E2MOM x12:
a) 15-25 cal machine
b) 5 (weighted) strict pull up - 7 burpee to plate - 9 heavy kbs (32 / 24)

Target: work 60-90s / interval.

EMOM 40 Work 0:40 Rest 0:20

A ) Row Calories
B ) Kettlebell Swing
C ) Bike Calories
D ) Sit-Ups

Total Reps.