16 Min E4MOM (ogni 4 min X 4 volte) of:
Assault Bike 15 Kcal
One-Arm KB Swing Snatch Dx (32/24Kg) 6 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 6 reps
Assault Bike 15 Kcal

Tempaus polvelta + tempaus RM

(1+1)x2@90%

Te -veto korokkeelta (polven alta)
3x95%
3@100%
3@105%
3@110%

Stopillatakakyykky 5RM

90% max toistot

lisäpaino lankku 4 x 40sek

2-3 Rounds, Not For Time:

15 Pullovers
15 Strict Toes to bars
15 Strict Pullups
15+15 KB Bent Over Row

EMOM 15 min, alt

9 Back Squats @ 75% (+- 10%)
16 Alternating DB Snatches
10+10 Star Planks

For Time:
2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks 70/55/50/40
8 Alternating Dumbbell Squat Snatches 25/20/15/12,5kg
3 Legless Rope (Sawo) 37 Siilinjärvi

EMOM 12

1 min : 35 du ´s
2 min : max distance hs walk
3 min: 10 hspu

3-3-3-3-3 of:
BB Squat Snatch from Blocks
Use 95% of last week Heavy weight.

A: E2M for 12min
Build up to heavy 3 rep Push Press in 6 sets

B:4rft:
200m run
10 DB burpee step ups
10 HSPU

2RFT
30 Toes to Bar
30 Burpees
30 Power Snatch 55742,5/35/30

AMRAP 6

9 Pull-Ups
12 Thrusters (30 / 40 kg)
30 Double-Unders tai 100 Single-Unders