EMOM x 8-12

1) 5-15 ttb
2) 5-15 deficit hspu / hspu / seated Db press

2-3 reps in tank, try to hit all sets unbroken / scale rep scheme if needed

Deadlift clean style wl shoes and bands needed.

Maastaveto 4x2 70%
Yhdistelmä farmarikävely + säkki 2x

3-4 rounds:
10 Lu Raises
10 Cossack Squats
10 Barbell BTN Presses

Wu×2
Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10

A.1) Db/Kb goblet squat jump 3×10

B.1) Drop jerk
5×3

C.1) Clean
10×1 @85%

D.1) Back squat w/1.rep pause atg
5×4 @83%

E.1) Front rack Bb lunges
4×5+5

3 setts

A. Bench press 5 x 5
B. Back squat 5 x 5
C. Dips 4 x 6
D. Good morning 4 x 6

6 x 4 min ON / 2 min OFF

2 x BikeErg
2 x SkiErg
2 x Row

1st minute; 50 sec easy / 10 sec hard
2nd minute; 45 sec easy / 15 sec hard
3rd minute; 40 sec easy / 20 sec hard
4th minute; 35 sec easy / 25 sec hard

2 mins ON/ 1 min OFF x 5 sets
6 alt dumbell hang snatch@22,5/15kg
6 Single arm front DB front squat 3/3
6 no push up burpee

2 mins ON/1 min OFF x 5 sets
6 goblet box step up @60/50cm , 22,5/15kg
6 push up on box
6 T2b

80s on 20s off, 4 rounds
a) row
b) mobility of coach's choice 1
c) bike erg
d) mobility of coach's choice 2
e) ski erg / air bike
f) mobility of coach's choice 3