10 min E2MOM:
• 5-4-3-2-1 Back Squat
Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95% of 1RM

For time:
21-15-9
- snatch
- pull ups
- box jump over

6 Sets x Every 4:00

6 Shoulder Press, use same weight across
10 Seal Rows ( KB´S or DB´S )

Strict press
4-6-4-6-1-1-1

5rnds FT:

200m Run
20m Walking lunges
20 Tuck ups

Warm-up:
3 rnds:
250 m RowErg
10 wall ball
5 push-up
20 Double under

EMOM 15:
1) 5 kipping HSPU
2) 20 Double under
3) 20 sec Handstand hold

AMRAP 30 min:
1000m BikeErg (100m = 1 rep)
20 DU
10 wall ball (9 kg)
4 kipping HSPU
1 rope climb

1 kierros = 45 rep

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Noin 75% maximista

6 push press

5 toes to bars

2 wallwalks

30 du's

TC 15

5-5-4-4-3-3

Go every 2:30