EMOM 12 (4 rds)

Min 1: 10 DL @50-60% 1RM

Min 2: Row calories 15/13

Min 3: L-hang 20 sec

12 Rounds for Time (6 each)
20/15 Cal Row
15 thrusters 40/30kg

Time Cap 30 Mins

3-2-1-1-2-3
Weighted Pull-up,
Bench Press
as super sets.

"Small"

3 rounds for time of:
Row, 1000 m
50 Burpees
50 Box Jumps, 60/50cm (step down)
Run, 800 m (takkapolun kyltti)

Timecap 50 min

Run 400m,
6 TTB,
12 DB Snatch (22,5/15kg)

Joka 2. minuutilla 5 kierrosta

15/12 cal soutu
10 yleisliike

Perform set every 1 minute 45s total 5 sets.
Front squat x 3reps @80% of 1 rm.

3-4 rounds
10 db snatches alternating hands
10+10m 1 arm db oh lunge walking
10 hardened ring row
rest 2-3 min

Every 2 min for 10 minutes (5 sets)
5 hang power cleans + 5 push jerks
use 55-65% of 1 rm clean & jerk

Intervallit

3x2min, 2min lepo
10 maastaveto 90/60kg
10 seinäpallo

3x2, 2min lepo
8 thruster 40/30kg
6 leuanveto (rinta tankoon)