Back squat
3x10

2-3reps in tank, not too heavy

EMOM x 10

power snatch
3x3 (50-60%)
3x2 (60-70%)
4x1 (65-75%)

2-3rounds:
20-30s hs hold
20-30s ring support
10-20 banded pull apart

Strength
3x4-6strict pull up (slow negative)
3x4-6 ring dip (slow negative)
2x8+8 Db row
2x 8+8 Db press

Voima
E2MOM, 4 rounds
6+6 box step up
-sopivan haastava boxi

WOD
3 rounds for time:
6+6 DB hang power cleans
10 KB sumo DL
ergo 8 cal

For Time :

50/35 (cal) Echo Bike
+
5 Rounds
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats
+
1000m SkiErg

TC 15

Bike

2 x 6000m. Rest 120 Sec

Score : Average Pace

3 rounds
400m run
15-12-9
dumbbell thrusters@2x15/10 kg
burpee box jumps@60/50 cm

-rest 3 mins-

3 rounds
50 double unders/75 single unders
15-12-9
devil press
toes to bar

Time cap: 30 mins

For time :

21-15-9 Box Facing Burpees 24"/20"
5-5-5 Pull Overs ( Voimakieppi )

TC 7

6 sets of Squat Clean
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @75%
Sets 4-6: 1 @80%
- Rest 2min btw sets