1) 6+6 Bulgarian Split Squat
2) 6+6 KB Bottom Up Standing Press
3) 10 Ring Row
4) 10sec Banded Core Hold
Rest 1-2min between sets.

Alternate;
1. 5-8 strict pull ups
2. 10-20 pistol Squats

Vauhtipunnerrus 2RM ja max toistot @85%

15 Min EMOM
1. 8/8 KB strict Press single arm (ahap)
2. 12 lunges 6/6 60/40kg front rack
3. 5-8 strict ring pull up

12 Min EMOM
Clean and jerk 2 reps ~80% or moderate to heavy weight
Beginners to focus on technique and add more reps if needed

5x 10 AHAFA

Alternate
1. 1-3 rope climbs
2. 10 Step back lunges 60/40Kg

3 x 1min sled push/pull for total meters

• rest as needed between efforts

5 Weighted Pull-Up,
1-2min rest,
10 Weighted Push-Up,
1-2min rest

In 15 minutes:
5 Snatch Grip Deadlift

Build up to a heavy and perfect set of 5.