Back squat 3x8 reps, then max reps @ 90 % of last weight

5x 10
*start light, build to max
*2-3min rest

7x
-power clean+ hang squat clean

*2min rest
*build to heavy

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Bird Dogs
MIN 2 - :25/25 Roll Quads
MIN 3 - 1:00 Rebound Pose

LÄMMITTELY
n. 1-2 min/liike
1. Seinällä, kädet niskan takana - kierrot
2. Rullaus alas - kierrot alhaalla - kurotus sivukautta ylös
3. Jarruttava punnerrus - kobra - lapsen lepoasento
4. AKK - jalalla kurotus - jalka eteen - lisko kierto
5. Rangas avaus rullan päällä

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
8 Rengasoutu
8 kcal laite
8 Thruster kp
20 Air squat

Varied intervals for total 4 sets:

A. 1000/800 m row or 2000/1600 m bike
B. 10 pull ups
C. 15 KB swings 24/16 kg
D. 12 DB thrusters
2 min rest

Change the order of movements for every round.

4-5 rounds:
20/16cal Row
15m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sledge Push (6/5), this should be running
1min Sorenson Hold
1min Rest

Voima
E3MOM, 3 rounds
Goblet squat x12
+ 20-30s plank hold

WOD
16min EMOM
1.min max reps air squat
2.min max reps sit ups
3.min Ergo max cal
4.min rest

AMRAP 11

30 Russian Twist w/ Medball
30 Squats w/ Medball
30 Jumps Over Medball

OLY accessories

clean segment pull
3x3
- 3s pause at start, knee, hip
- no ext.
- 6s. down