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

A)
3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
- Rest 1:15 btw sets
B)
EMOM 5:
5 C2B
C)
6 sets:
10cal Ski
10 Pull-ups

Amrap 10 mins
Partner 1 completes one round of:
20 Renegade row
10 Medball Clean@9/6kg
5 devil press
Partner 2 : amrap DU
Switch everytime, when the triplet is completed!
Score : total DU

3 mins REST

Amrap 10mins
Partner 1 completes one round of:
20 Dumbell hang clean
10 Dumbell push press
5 burpee over Dumbell
Partner 2 : amrap WallBall@9/6kg
Switch everytime, when the triplet is completed!
Score : total WallBall

3 mins REST

Amrap 10 mins
Partner 1 completes one round of:
20 air squat
10 T2b
5 Kipping HSPU
Partner 2 : amrap target burpee
Switch everytime, when the triplet is completed!
Score : total target burpee