3 Rounds For time :

20 Box Step-Ups
10 Deadlift 60/42,5kg

TC 6

Shoulderpress 2 RM

EMOM 10:
5-10 T2B

3x
10+10 single leg DL
20 single leg vups

3x
10+10 copenhagen plank raises
20 leg throws

AMRAP8
12 steps DBL KB/DB farmer grip walking lunges
24 WB russian twist

AMRAP8
12 pistols *banded if needed
24 windsield wipes

E2,5min x6
5 back squats to target *below the horizontal plane
20-30s/side star plank hold

E2MOM x6
6 floor press
12 rear delta flys

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 KB Snatch (10/10) @24/16kg
30 air squat
40 Double under / 80 single under
Remaining time rest!
Goal : sub 5 mins each set !

Warm up
3x40s easy + 20s moderate + 10s fast rowing, rest 20s bwn sets.
then 2-3 rounds
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
5 front squat

Strenght
Tempo Back squat 3x3reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front squat 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
24/30 calories of rowing (easy/moderate pace) (800-1000/1000-1200 cal/hr)
24-30 weighted walking lunges (2x10/15kg's) (1st round farmers hold / 2nd round front rack)
24-30 ghd sit ups
rest 1:1 bwn set

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-80-80% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-100% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+8+8reps + 20-16-16-16 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
12 min steady pace
60 deadlifts @60/42.5kg
40 hang power clean&jerks
20 thrusters
remaining time max calories with bike erg
scale the weight to 52.5/35kg if feels like it!