Back squat 3 reps max

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 65 kg

Good Morning Push Press + Good morning Push Jerk + Hang Power Snatch

4 x ( 2 + 2 + 2 ) Go Every 1:30

BikeErg intervals

5 Sets Of:

0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– Row 4:00 min @ 40-50%FTP20 between sets –

Back rack reverse lunge (15 min tähän max)
4 sets of 6 reps/side

V* in all sets
rest 90 sec

-third week and small increase from last week if you feeling good

Mobbailut 6:30 & 19:00

Squat Clean with 90% of todays best

Push Press w/ Pause ( Floor )

5-5-5-3-3-3-2-2-2, every rep 5 sec hold on overhead position.

Go Every 2:30

EMOM 9

1 Minute : 12 Push-Ups + 5 Pull-Ups
2 Minute : 25 Air Squats
3 Minute : 35 Double Unders

3x
3min ON/2min OFF

A) Max Rounds of CINDY
B) Max Rounds of 3 Burpees – 6 Situps – 9 Wall Balls
C) Max Calories