E2MOM 20
1) 12-14 Box step overs w medball 9/6kg
2) 7+7/8+8 Bulgarian split squat w medball 9/6kg
Rest of the time easy bike erg

5 Rounds for Time
500 meter Row
15 Overhead Squats 43kg

2000m row
80 du
70 kb swing 16/24kg
60 wb
50 sit-ups
40 box jumps
30 burpee over bar
20 dl 60/80kg
10 push up

Sikapenkki:
10-9-8-7-6-5-4-3-2-1 Bench presses. Add weight for each set.

3 x 5 80%
3 x 3 90%

3x1@working up to maximum, rest btw sets 2min

Wu×2
Arm circles ×10/10
T-shape arm sircles 10/10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Cossack squat×10
Scorpion press ×10/10

A.1) Muscle snatch (no contact) Building weight to a heavy set of 2 reps ~10min

B.) Hang power snatch above knee w/3.sec pause
1.)Build weight to a heavy triple
2.) 90%of 3rm 3×3

C.1) Back squat + box jump ×1
5×3+1 @75%

D.) 3×
Db Z-press ×12
Weighted plank ×30.sec

2-3 rounds:

10-15 banded pull apart
30+30s side planks
40+40m s.a farmer carry

Back squat

4 x 2 @ 84-88% (2 RIR on all sets), rest 3:00-4:00 b/t sets

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top