EMOM 12 (45 sec work, 15 sec off)

Min 1: D-ball ground over shoulder 5 reps

Min 2: Row 15/13 cal

Min 3: Hollow hold 30 sec

10min EMOM:
1) 5 PC+J AHAFA
2) 5-10 TTB,
rest 5min.

10min EMOM:
1) 10-20 Wallball
2) 10-20 Burpee

Handstand Pushups 3xME (rest 2min)

Alternate.
1. 10-15 T2b
2. 10 Power Clean 60/40Kg

run 400m,
15 OHS 30/42,5kg,
run 400m,
12 OHS 37,5/50 kg,
run 400m,
9 OHS 45/60 kg,
run 400m,
6 OHS 52,5/70 kg

30sec ON, 30sec OFF:
1) Power Clean 65-75% of 3RM
2) Push-Up
3) Shuttle Run

ykkösmaksimi tempaukseeen

5x3. raskas paino. asento kuntoon!

3 Power Snatch (50/35kg)
6 TTB
9 Box Jump
Time Cap 16min.

Hang snatch triple, heaviest of the day in 20 minutes.