16 min EMOM:
25 DU
20 KB swing (American)
15 cal SkiErg
10 strict press

Choose weights that allows for unbroken but heavy sets. E.g 20/16 kg swings, 30/20 kg on the barbell.

A: Muscle snatch+ double drop snatch 3x3
B: Double power snatch 3x2
C:Double power clean +squat clean+ split jerk 3x4

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

A,
5 rounds for quality of:
Kettlebell Overhead + Front Rack Carry, pick load, 15m
Sled Push, pick load, 30m

Sled Push- heavy

Rest as needed between rounds.

B,
"Del"

For time:
25 Burpees
Weighted Run, 9/6kg, 400 m
25 Weighted Pull-ups, 9/6kg
Weighted Run, 400 m
25 Handstand Push-ups
Weighted Run,400 m
25 Chest-to-bar Pull-ups
Weighted Run, 400 m
25 Burpees

Goal
Sub 23 mins

C,
3 rounds for quality of:
15 Parallel GHD Sit-ups
10 L/10 R Paloff Press, pick load
15 weighted Hip Extensions

For time:

5-10-15-20-25-20-15-10-5

Deadlift (80/55kg)
Wall ball

Go unbroken on the wall balls!

A: Assisted sa push ups 3x8/arm
B: 100 Kb Snatch for time

AMRAP 12

Run 150m
30 Lunge Steps
20 sit Ups
10 push ups

4x AMRAP 5, 2min rest between

AMRAP 5
- 10 A-jumps
- 10 burpees

-rest 2min

AMRAP 5
- 10 lunges (with 2x db) 5/leg
- 10 push press

-rest 2min

AMRAP 5
- 10 wall ball
- 10 heavy kb swing

-rest 2min

AMRAP 5
- 10 toes to bar / knee raises
- 10 box jumps

@75%
Rest 3min btw lifts