A,
Snatch Balance 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 16 mins, alternating between:
20 Lateral Box Jump Overs @60/50cm
20 Push-ups

C,
Each for distance:
Row, 7 mins
Bike Erg, 7 mins
Ski, 7 mins

-Complete at an RPE of 6-7/10 with sustained effort being the focus.

Stoppi-kyykky 4x2 (50-55-60-65%)

Kyykky 3x2 (70-80-90%)

2lankun penkki 3x3 (72,5%-82,5%-92,5%)

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Run:

10 Sets:

200m Fast
200m Recovery

4 Rounds For Time

12 Deadlifts 60/42,5kg
Row 200m
9 Hang Power Cleans 60/42,5kg
Row 200m
6 Push Jerks 60/42,5kg
Row 200m

Front Squat

3 x 3 x 75%
1 x 2 x 90%

4 x EMOM6

EMOM6
30-50m Kelkka

Lepo 2min

EMOM6
40s Soutu/pyörä

Lepo 2min

EMOM6
40s Burpee

2min Lepo

EMOM6
40s Wall ball

1600m row

EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike/Jog
+
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

10 pushups
15 abmats
10 db snatch
12/15 cal row