4x3 Hang clean 70%

Overhead squat 1-1-1-1-1

E3.30M x 4

5 front squat V.1 (80-85% of 1rm)

In teams of 3

For 30 min

40 wall balls 6/9
50 sit up
60 cal row

break anyhow, 1 athlete works at a time

EMOM x 10

1) 10-12 cyclist squat
2) 20-50s plank or hollow

Alternate
1. 12 Front rack lunges 2x24/ 16KG
2. 10 Shoulder Press 50/35KG

12min alkavalla minuutilla

1. 30-40 tuplanaruhyppy
2. 30m raskaan pallon kantaminen
3. 15-20 seinäpallo
4. 5-10 leuanveto/rinta tankoon

3 - 2 -1 weighted pull up
- last single is max effort

6x3 Pause Front Squat

• Don’t go too heavy, keep them explosive from bottom.
• Slowly and controlled down, 3 sec pause at bottom position.
• Rest 2-3min

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS:

A) 12 Wallball + 6 Power Snatch 40/30kg
B) Row 10/7kcal + 6 Burpee over Rower

Overall RPE 4

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec and continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel. Scale if needed.