4min erg/jog
Emom for 4min
5 explosive squat jumps
then
2 sets
3/3 Perfect Stretch
10/10 Single leg glute bridge
10 Tempo air quats (2s down)

2 sets (empty bar/pipe)
5 Clean grip DL
5 Muscle clean
5 Shoulder press
5 Front squat
5 Push press
5 Tall clean
5 Jerk

Maastaveto tempausotteella 5,5,5

nousevat painot, tauot 2 min.

Hang Squat Snatch, above knee

1 x 2 x 75%
1 x 2 x 80%
1 x 2 x 85%

Send off 2:30

EMOM 6

1 minute : 4 x Snatch from chest
2 minute : 3 High hang Squat snatch

Empty barbell

38 minutes Quality & Easy pace

8 Manmaker
15 Strict Leg raise
I 15 - Y 15 - T 15
15 SLDL with KBs or DBs
Row 500 or Bike 1000m
50 Sit Ups
30 GTOH, 15/10kg plate
1:30 Plank Hold

3 kierrosta

30 seinäpallo
15 varpaat tankoon
5 maastaveto 110/70kg

Aikaraja 10min, skaalaa paino/toistot/liikevariaatio siten että pystyt liikkumaan ilman pitkiä taukoja

AMRAP 12

1 Squat Snatch
3 Clean & Jerk
30 DU

@70/55kg

Max toistot @85% lattiapenkkipunnerrus 3RM.

For time with partner

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press.3 Emom Wallball 9/6kg

Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

2x3 reps @75-80% and 2x3 reps @80-85% of 1rm
rest 1-1,5 min bwn