1. EMOM x5: 10s. ON / 50s. OFF
2. EMOM x5: 20s. ON / 40s. OFF
3. EMOM x5: 30s. ON / 30s. OFF
4. EMOM x5 40s. ON / 20s. OFF

DL: 3x5

EMOM 30min:

1. 5 C2B + 10 Push up + 15 Air squat
2. 15 Burpee

6 x 20s on/40s off
Run or sledge push with light weight.and as fast as you can.
-1min rest-
6 x 20s on /40s off
Burpee
-1min rest-
6 x 20s on/40s off
strict chin/pull ups

otm 10
2-pos clean and jerk (hip, knee) 60-65%:sta liikkeelle (2-3 x 1 rep @85%+)

otm 10
hang squat snatch 60-65%:sta liikkeelle (2-3 x 1rep @ 85%+)

Mitä teit? Onko sulla muuta elämää.

Shoulder press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
+ keskivartalotreeniä (ghd, back extensions, l-sit ) 2-3 erää 30-45 sec työajat per liike.

Ei faileja, pyri niin ettei tartte laskea painoa kertaakaan alaspäin. Tekniikka edellä.

Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con

AMRAP 5 Minutes
7 Toes to Bar
7 Sumo Deadlift High Pulls 135/95lbs

4b. Gymnastics

30-20-10
Box Jump Overs 24/20″
Alternating Pistols

5 rounds
5 push jerks 85kg/57,5kg
10 burpees