EMOM 15 (5 rounds)
1: 30 DU
2: 8 Thrusters 43/31kg
3: 10 T2B

Front squat 5 RM, then 3x3 @ same weight

4x
7min ON/3min OFF

Echo Bike / BikeErg

*after every 20 Cal - 4x15m Shuttle Run

Kyykky 4x6 (70-80% maanantain painosta)

Penkki 4x6 (70-80% maanantain painosta)

Leuanveto, vastaote 3x5-8

Pystysoutu käsipainoilla 3x12-20

7 sets (1 set every 5 min.)
200m run
15 USA swing@24/16 kg
10 box jump@60/50 cm
5 burpee pull up (Sc: target burpee)

Sub run to 250m row/ski, 500m bike)

-basic technique drills

E4mom x5

4 burpee box jump over
15 wall ball @9/6kg
21/18cal bike

Deadlift on a plate 12-10-8-6 reps

For time:

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly into...

30 GHDSU, 1000m Run
30 GHDSU, 800m Run
30 GHDSU, 600m Run
30 GHDSU, 400m Run
30 GHDSU, 200m Run

Barbell 52,5/37,5kg

3 Rounds:

5 Goodmornings
5 Back Squat
5 Elbows Rotations
5 SN Grip Strict Press
5 SN Grip Stiff-Legged Deadlifts
5 OHS