A.) EMOM 2 x 5
Power clean + 2 FS + split jerk

-toka viikko ja prossat 80-85% 1 RM
-voit vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

B.) For quality:
40/32 cal Ski
40 T2B
40m HS walk

TC:10 min

C.) EMOM 10
8 BJ overs + 6 (3/3) DB snatches alternating 32/22,5kg

• 4 Interval of:
Assault Bike 1000 m @ max effort
1:2 rest each interval

Amrap 15'
10 Mt - D Ball Bear Hug Carry 60/40
20 Wall Balls (20/14)
10 Devil Press 2X 22,5/15

For time:
5 Rounds
20 Wall Balls (20/14)

10 Box Jumps
10/8 Calorie Bike

Tempaus, aloituspaino + 3 x 1@85%

Rive + työntö, aloituspaino + 2 x(1+1)@85%

Etukyykky, raskas ykkönen + 2 x 1@90%

20min (10 intervals):

90s on 30s off:

• 7 Thruster
• 7 t2b
• 7 p C/J
• 7 t2b
• 7 Power snatch
• 7 kHSPU (use deficit of 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/40kg or 50/35kg or 40/30kg.
The goal is to be able to keep a good pace through the whole session, gymnastics unbroken, thrusters unbroken and other barbell movements fast singles.

EMOM 16 mins :
Odd: 1 Round of Dumbbell "short" D.T. @20/15kg
9 DL
6 Hang Power Clean
3 Push Jerk

Even: 13/11 cal row

Skill (15 mins )
Strict HSPU
Kipping HSPU
- go through progression
- pike push up, same on box,

AMRAP 18

60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks 75/60kg

Push jerkki kuorma semmoinen jotta nosto säilyy push jerkkinä. Sekä menee Unbroken 10 toistoa

Sledpull Powerwalk x 800 Meters
or
Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.