A.

EMOM x12min

1. 100m shuttle run

2. 3-4 wall climb

3. 20m bear crawl

4. rest

B.

AMRAP 20 min

20m walking lunges

40m heavy farmer carry

40 push ups

20 deadlift double DB/KB

EMOM 4 x 3
1 min rest between EMOMS

A.) EMOM 4
High hang power snatch 3 reps @50% 1RM

B.) EMOM 4
Hang power snatch 3 reps @55-60% 1RM

C.) EMOM 4
Low hang squat snatches 3 reps @55-60% 1RM

D.) Bar Muscle up practise
3-4 UB sets

E.) 3 sets
16/13 cal Bike
12 burpees to target
20m single arm DB OH walking lunge (10/10m) 25/17.5kgs
rest 60 sec

-try to go pretty hard but also try to maintain round times as close as possible.

5 rounds
20 wall ball 20/14 lbs
15 deadlift 70/50 kg
10 burpee

TC: 18 min

Maastaveto
8x
8x
8x
2x8x
Hyvää huomenta
8x50
8x60
8x70
8x80
Leuanveto eriotteilla
4x8 toistoa puhtaasti
Fatbar
8x60
8x80
8x100
8x120kg
Seuraavalla kerralla 5kg lisää sarjoihin

5min Row/Airbike/Bike nose breathing only

Perfect Stretch video

Rive + työntö 5 x (2+1) x 80%

Tempaus taskuilta + tempaus 5 x (1+1)x75%

Rive otteella työntö 5x3x110%

Etukyykky 1x4x78%, 1x83%, 1x4x78%, 1x86%, 1x4x78%, 1x88%

5 x Max reps Strict HSPU

rest 2:00 btw sets.

AMRAP 17

40 du´s (unbroken)
9 C2B
17 Box jumps 24/20"
10+10 Single arm STOH 30/17,5kg

8 x 3-6 Bar Mu unbroken. Every 1:30

On a 15-minute running clock, for max reps

5 rounds of
- 20 seconds of pull-ups, 10 seconds of rest
- 20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders