Teams of 3 for time, time cap 45min (with partner 50 rep)
Jos tekee salilla niin ratakierros=1km bike

ratakierros
75 hang c&j/hang power snatch
ratakierros
75 pull up/jumping pull up
ratakierros
75 bar over burbee
ratakierros
75 etukyykky/valakyykky
ratakierros
75 t2b/leg raises
ratakierros
75 viivajuoksu
ratakierros
75 weighted lunge
ratakierros
75 thruster
ratakierros

Painot:
naiset 20 kg
miehet 30 kg
Kisailijat:
naiset 25 kg
miehet 40 kg

4 rounds for time:
400m Run
15 T2B

TC 14min

4 sets of 4 Push Presses
Set 1: @70%
Sets 2-4: @75%
- Rest 2min btw sets

5 rounds

15 kettlebell swings @32
10 lunges
15 cal ski
10 pushups
15 situps
10 kb sumo deadlift highpulls @32

Voima
E3MOM, 4 rounds
8+8 box step up
-sopivan haastava boxi

WOD
3 rounds For Time
20cal ergo
21 KB Swing
12 ring Row

ULKONA JOS HYVÄ KELI

AMRAP 25
300m run
12 db box step ups (6+6)
12 goblet squats
300m run
12 db hang power clean (6+6)
12 db push press (6+6)

EMOM 10
O: 40 DU's + ME unbroken HSPU
E: rest

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Pause front squat

3 x 3 @ 80% from last weeks ME
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up

A) Snatch EMOM 10
3 Snatches @55-65%

B) Jerk EMOM 10
1+2 Clean and jerks @55-65%

C) Accessory:

3x
1:00min plank on rower
30+30m 1-arm suitcase carry

Or

Abs of choice!

EMOM for 12 min:

1 clean & jerk

Use same weight for 12 reps.

VX7A