every 90s x8
1 snatch pull + 1 power snatch @65-75%

every 90s x8
1 snatch + 1 overhead squat @75-85%

7 minute AMRAP:
*7 Pull-ups
*7 Toes to bars
*7 Push ups
*7 Air Squats

EMOM8
1: front rack walking lunges
2: 10-20 prone sidebends

EMOM8
1: 10 single leg glute bridge + hold
2: 10 single leg glute bridge + hold

Back rack reverse lunge 3x(8+8).

EMOM 4:
5 Clean DL @85%
- Rest 2:00
EMOM 4:
3 Clean DL @100%
- Rest 2:00
EMOM 4:
1 Clean DL @110%

AMRAP 15

3 Deadlift 70/50kg
6 Push-Ups
9 Sit-Ups

rest 1:00 btw rounds

Pendlay Row

10-10-8-8-6-6

Go every 3:00

20min Amrap
20 cal ergo
20 sit ups
20 burpees
20 steps walking lunge

REVERSE LUNGE + BENT OVER ROW
2-3× 3 reps/leg +3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään