EMOM 35 min

1. 10x penkkipunnerrus
2. 10x kulmasoutu oikea
3. 10x kulmasoutu vasen
4. 8x shoulder press istuen
5. 30s assault bike

A: Deadlift 5-5-5-5-5
B: 15min amrap
1000m bike @2kph
6 Lat pull downs @70kg
10 alternating Kb Snatch @16kg
10 Burpees

4 rounds
for quality

6 sandbag over shoulder
12m sandbag carry
3 wall walks
can be done as you go I go

Bench press 6x6

Banded Pull-Through: 3 x 25. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

A: Back squats 3-3-3+
B: Bench press 4set

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of box jump step downs 24/20"
90 s rest

Weighted pull up
4x8x7.5 kg

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3