6x
1 min all out assault bike
1 min slow walking lunges
1 min all out assault bike
1 min slow ring row

7 rounds:
12 One hand DB Hang Clean and jerk (22.5/15kg) (alt.)
6 Burpee Box jump

(Time cap: 15min.)

Front squat
6x2

1 with 3s. pause
1 Normal squat
* ~60%

Omatoimista

Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x1x70%

Lämpöjen/treenin ohessa tee vähintään:
-100 toistoa vatsoja
-100 toistoa vetäviä apuliikkeitä

A,
Pause Tempo Snatch 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the catch positon.

B,
50-35-20 reps, for time of:
Wall Ball @9/6kg
Pull-up

Goal: Sub 10 min

C,
As many reps as possible in 20 mins of:
Bike Calories

Perform at an RPE of 7/10 and work to keep a consistent pace throughout.

EMOM 40

1 minute : 8 C2B
2 minute : Bike 20/15 Cal
3 minute : 10 TTB
4 minute : 14 DB Snatch alt.
5 minute : 30 Double unders

Clean + hang clean 6x(2+2)x 65%

2 Kierrosta:
20 Russian twist
10 Ranskalainen punnerrus
10 Hauiskääntö

Accessory Work
3 sets
8-12 strict ring dips (use band for help)
8-12 single arm kb row @heavy weight
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min wall pec / bicep strech
1-2 min russian baby maker strech
1+1 min tricep strech