EMOM 12 ( AMRAP )

Minute 1 : Max reps Kettlebell Swing 24/16kg
Minute 2 : Rest
Minute 3 : Max Reps Wallball Shots
MInute 4 : Rest

4 sets of Back Squats
Set 1: 8 @62%
Set 2: 6 @71%
Set 3: 4 @81%
Set 4: 4 @86%
- Rest 2min btw sets

4 sets of Front Squats
Set 1: 5 @70%
Set 2: 4 @80%
Set 3: 3 @85%
Set 4: 3 @90%
- Rest 2min btw sets

EMOM 12:
Odd: 6 Power Cleans 61/43kg
Even: 50 DU

AMRAP 17 x 2, With Partner

Row Calories, change as like

Rest 4 minutes

Bike Calories, change as like

Score : Total Calories

Push press

3 x 3 @ 82-88% (3 RIR on 1st set, 1-2 RIR on the remaining sets)

Rest 2:00-3:00 b/t sets

5 rounds:
30m Skillmill Sledge Push (8/6), fast
10m+10m Single DB Walking Lunges 25/17,5kg
12 T2B (unbroken)

AMRAP 20:
16cal Row
14 Alt. DB Snatches 22,5/15kg
14 Box Jump Overs 60/50cm

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

3x3@viime viikon drop setistä 95%, rest btw sets 2min