Oly lifting:
EMOM10
Power Snatch + Snatch Balance + OHS

3 rds: (18min.)
1.) Air Runner 1min.
15s. Rest
2.) Bike erg 1min.
15s. Rest
3.) Row 1min.
15s. Rest
4.) Ski 1min.
15s. Rest
5.) Rest 1min.

Rest 3-5min...

3 rds: (18min.)
1.) Air bike 1min.
15s. Rest
2.) Shuttle Run 1min.
15s. Rest
3.) DU's 1min.
15s. Rest
4.) Burpee 1min.
15s. Rest
5.) Rest 1min.
15s. Rest

• You choose reps.
• Go sustainable pace.

Heavy Deadlift (16 mins)

6x2 reps
- touch n' go reps
- no need to max out
- stay at around 90% of each set
- 2 mins rest between sets

• 5-5-5-5-5 of:
BB Back Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps

6 x AMRAP 3

1 x Rope Climb
10 m HS walk
21 thrusters 45/35kg
max reps American swing 24/16kg

Rest 2 minute.

Palaveri klo 21:00 salilla.

3 RDS

Row 500 Meters
Run 400 Meters

Rest 3:00 between rounds

• 4 Interval of:
Row 500 m @ max effort
1:2 rest each interval

EMOM 15

1 min : 12 C2B
2 min : 16 pistols alt.
3 min : 10 HSPU

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Back Squat

4x3@80-85%

Speed bench press 8x3, 1min rest