500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean

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spend 6 min building up to work weight

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Clean
7x every 2 min
1 Power clean + 1 Hang Squat Clean + 1 Front Squat @85% of 1rm clean
- use same weight trough out

Deadlift
4-4-3-3
(1-2reps in tank)

E6mom x5:
400m run
10 double db devil's press (2x22,5 / 2x15)

Target: rounds ~2,5 min TC: 3 min / interval.
Aim to keep pace the same for all rounds.

Snatch Lift Off ( Ground Above Knee ) + Power Snatch

7 x ( 1 + 1 ) @ 65 - 80%

5 rounds (Treeni ulkona!)
walk 3min
run 4min

Scaled WOD
5 rounds

walk 3min
Ergo 4min

3 kierrosta
12 T-vipunosto takaolkapäille
10 lumienkeli päin makuulla, hitaasti (video)

Clean Pull On Riser
(about 5 cm)
4x every 2:30 min
5 reps @ 80% of 1 rm clean
- use straps if possiblr
- establish proper back extension in the starting position
- use same weight trough out

Rive ja työntö

3rounds:

12 Double Db bench
15 banded bicep curl
30s+30s side plank holds

Deadlift 10x5@60%