30 min EMOM

Stations
Min 1: 5 burpees, 3 squats, 1 pull up
Min. 2: mountain climbers on elbows
Min. 3: ring/TRX rows
Min 4: WB 20/14
Min 5: burpee with DB OH press
Min 6: sit ups

45 second work/15 second rest (transition)

Push jerks
3 reps @40%
3 reps @45%
3 reps @50%
3 reps @55%
3 reps @60%
3 reps @65%
3 reps @70%
3 reps @75%

No touch and go lifts.
Practise "meeting the barbell" when taking the bar down.

Hang squat cleans

3 reps @40%
3 reps @45%
3 reps @50%
3 reps @55%
3 reps @60%
3 reps @65%

Then 10 hang squat cleans @70% of 1RM
Rest 1 min after each lift

Pystypunnerrus 5x1 ("helppoja" ykkösiä noin 90-95% teholla)
Kapea Penkki 5x8-12
Pystysoutu 50 toistoa
Salkkunostot 50 toistoa / puoli
Hauberit 100 toistoa :)

60%/2
65%/2
70%/2
(75%/1)5

3x5 (75%)

Alternate:

Back And Hip Extensions
@ 3010, 4 x 10-20

Side Plank Clamshells
@ 20X3 4 x 8/leg

3x3 (~80%)

3x3 (~70%)

3 RFT
RX: 600m run
50 thruster 40/25kg
30 TTB
Sc1: 600m run
40 thruster 30/15kg
30 KTC
Sc2: 600m run
30 thruster (PVC)
20 knee rise

TC: 30:00