1. Banded mu /MU
2. 2x (2 muscle snatch + 2 OHS
3. Ring swing / Ring MU
4. Shoulder taps 30
5. Takaperin suorinvartaloin kuperkeikka
6. Pistooli 4+4
7. Vatsat 10 + 10 heel taps

Optional Accessory:

EMOM x6
2x Hang Power Snatch

RPE 3-4, Smooth and fast. Add loading by feel.

5 x 4 reps
2 sec. pause at the bottom

Optional Accessory:

3 rounds, rest as needed:

1) 2+2 TGU (turkish get-up)
2) 1-2 Rope Climb (legless)
3) 5+5 Double KB Front Rack Box Step-Up

RPE 3-4

100% body weight back squats on the minute every minute until failure

1 minute, 1 back squat
2 minutes, 2 back squats

EMOM 15

1 min : 0:30 Hs walk
2 min : Single arm Oh lunge DB/KB (alternating rounds)
3 min : 13 GHDSU

LAJI 1:
5min AMRAP
Thruster 50/35kg
2-4-6-8-10-12…
Varpaat tankoon
3-6-9-12-15-18…

3 min tauko ennen lajia 2

LAJI 2:
5min AHAP
Maksimipaino tankokompleksiin
– Rinnalleveto kyykkyyn
– Etukyykky
– Rinnalleveto riipusta kyykkyyn
– Etukyykky
– Ylöstyöntö

EMOM 10'
3* BS

Bent over row 3*8

EMOM 10'
3* poz Clean & 1 Jerk

• 5 X 3 Min AMRAP of:
Row 20 Kcal
Row Lateral Burpees 10 reps
Double Unders max reps in time remain
1:30 rest each AMRAP
Score is number of Double Unders.