EMOM 20
min 1: 10-15 Banded Russian KB Swings
min 2: 5-15 Bar MU/C2B/ Pullups
min 3: 5-15 Handstand Pushups
min 4: 15/10 Cal
min 5: rest

3 kierrosta
8-12 thruster
8-12 leuanveto

500m soutu/1000m pyörä

3 kierrosta
6-9 thruster
6-9 leuanveto/rinta tankoon

500m soutu/1000m pyörä

Aikaraja 18min

Tempo Deadlift. No TnG. No Letting Go.

5 x 4 x 65% - 70%

2 sec pause on top.

SO 3:00

EMOM x 36
1) machine/run
2) 6+6 DB hang squat clean
3) machine/run
4) 6+6 DB stoh

Snatch + Hang snatch
6 x (2+1)

-use moderate weight

2 hang Squat cleans + 2 jerks
Build up

EMOM12

Odd: 15/12 cal row
Even: 15-18 wall ball

One burpee-sprint on the first minute, two burpee-sprints on the second minute, three burpee-sprints on the third minute and so on... Until you are not able to perform needed number of sprints.

Gym sprint distance is 8m.

6 x Power snatch + ohs + snatch balance
(2+1+1)

10 power snatches
8
6
4
2

Try to increase as the reps decrease, rest after each set. Go touch and go.