Shoulder Press 8-8-8, add weight for every set, then max reps @ 50%

EMOM 18

Squat snatch Complex

minute 1-6 : 2 snatch highpull + 1 squat snatch 50-70%
minute 7-12 : 2 squat snatch 70-85%
minute 13-18 : 1 squat snatch 85-100%

3 Rounds

15 Shoulder-to-Overhead 50/40

400 Meter run
12 Overhead Squats
9 Chest-to-Bar Pull-ups
30 Double-unders

8 Rounds

10 Wall Balls
8 Alternating Dumbbell Squat Snatches 22,5/15

6 Chest-to-bar pull-ups

15 Minute AMRAP
4 Deadlifts 100 / 70

10 Russian Kettlebell Swings 32/24

5 Box Jumps

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.
1b) Banded Pull-Through: 3 x 25. No rest.
*Use the same band for both

AMRAP 30

100 medball deadlift 9/6kg
26 push ups
26 pistols, alternating
26 KB snatch, alternating
100 Single Unders
26 burpees
26 sit ups
26 Wallball 9/6kg

(koko ajan liikkuu)

Takakyykky 5x5@80%

Rive, polvelta (pukit) 2x3@70%, 1x3@75%, 2x2@80%

Työntöveto, 10cm korokkeet (jalkojen alle) 4x3@95%

Suorinjaloin mave 1x5@65%, 2x5@70% (takakyykky)

Warm up(0:00-8:00
3rds
20 heels to rear
20 plyos
20 m climbers

Mobility(8:00-12:00)
1:00 min samson per
1:00 min hamstring stretch per

Pointers/Skill(12:00-20:00)
Workout Preview

Fittrain Intervals(16)
:15 sec on/off
rope slams
dumbbell jump overs
goblet squat
mountain climbers

Opt(12)
gymnastics goat work
1000m row
3 mile airdyne

Finisher
30 cuff iso per
30 band pull aparts
60 double crunch
1:00 min couch stretch

Russian Kettebell Swing 10-10-10-10 reps

Work swings with a light kettlebell and a band between heavy sets.