Pause back squat + back squat
3x 3+2 @65-70%+ 1RM

AMRAP 6

3 power clean
6 push up
9 air squat

Snatch pull + snatch TNG style
Every 90 sec x 10, increase load every second set
1.) 70%
2.) 70%
3.) 75%
4.) 75%
5.) 80%
6.) 80%
7.) 82,5%
8.) 82,5%
9.) 85%
10.) 85%

EMOM x 30

1) echo / or ski
2) 5-15 push up + 10-20 sit up
3) rest

"René"
7 rounds for time:
Run 400m,
21 Walking Lunge
15 Pull-Up
9 Burpee.

Target <30min

RPE 3-4

Walking Lunges are steps, not meters. Knee touches the ground and full extension with the front leg. Wear a 20/14lbs weight west.

20min rauhallisesti

5 yleisliike
10 askellus boksille
15 kp tempaus
25cal laite

EMOM 20
1) 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder-to-Overheads
2) 8 Alt. Front Rack Step-Back Lunges
@70/50kg

As many Reps as Possible in 10 minutes of :

2-3-4-5-6-etc...
Strict HSPU
10 Box Jumps 24"/20"
10 Wallball Shots 20/14p

HS Walk
15 min of HS walk technique
then
EMOM 8
30 DU
10 m HS walk

5 x 2min töitä/2min lepo

3 raaka rinnalleveto 60/40kg
6 etunojapunnerrus
9 ilmakyykky

Yksi intervalli lisää viime viikkoon, pyri pitämään reipas vauhti