A,
1 Power Clean & Jerk, 65% 1RM

Every 1 min for 10 mins.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Deadlifts@70/47kg
6 Hang Power Cleans
3 Push Jerks
10 Hollow Body Floor Press@20/15kg

Goal: Complete at an RPE of 6-7 (roughly 70%)

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

Weighted dip 1-1-1-1-1-1-1 reps

EMOM 16 (4 rounds), alt. btw:
A. 15/12 Assault Bike Calories
B. 15 Kettlebell Swings (US) 24/16kg
C. 15 Box Jump Overs 60/50cm
D. Rest 1 min

Blugarian squat,
3 x 10 / jalka, käsipainoilla

(kysy Sannilta ohjeet)

Tekniikkaa + työsarjat

1. 12 Curtsy box step over
2. 12-14 Käsipainotempaus vuorokäsin
3. 20/20s Yhden käden farmarikävely
4. 6-10 Burpee
5. 8/8 Pallon heitto seinään

4 rounds of
15 BB ghd hip ext, snatch grip 20/15kg
15 GHD sit ups, add a ball if you can
15 BDL DB bench press AHAFA

4x 1 min on 1 min off

cal row
score is total calories

4 rounds for quality (can be YGIG)
10 box step up 2x 24/16KG
10m fat bar OH walking lunge 39/29kg
14 Russian KBS 32/24kg

Front Squat
4x every 3 min
6 @75% of 1rm