EMOM 9

6 One DB Squat 22,5/15kg
Max one DB Devils Press

Rest 3 min

AMRAP 6

Max Cal Echo Bike

Rest 3 min

EMOM 9

6 Box Jumps 30/24"
Max Rope Climbs

Touch & Go Power Snatch

Push Jerk

Build to Heavy set of 5

1 x 5 x 90%
1 x 5 x 80%

Superset x 3 work sets
Half Kneeling Landmine Press x 8 each.
Rest 60s.
Elbows Out Landmine Row x 12 each.
Rest 60s.

ABS

4x
15s L-sit hold
12 weighted abmat sit up

Penkki 3x1x80-85%
-joka ykköseen eri ote: kapea —> medium —> leveä

Penkki, tophalf 3x3x70%
-2s stoppi

Stoppi-kyykky 3x2 (50-55-60%)

Kyykky 3x1 (70-75-80%)

SitUps 5x10

Quality amrap 25min (For quality&pump)

10-20cal machine
1-3 rope climb
10 Db bench press
10+10 Db row
15-20 banded pull apart

AMRAP 20 w/ Partner:
Alternate btw
A: 30/24cal Row (about 5K pace)
B: Recovery run on skillmill

30 min PK
600m jog
600m row
30 s plank
30s + 30 s side plank
20 russian twists
12 box step ups
5 tempo shoulder presses 5 s up/ 5 s down
1000m bike

HS + HS walk 4x10s+10m