140 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 5x2
- MU x 15

2.BMU
- 1x1 + 4x2 + 2x3
- BMU x 15

3.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg

4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kg

Rest 4

B. EMOM8:
1) 10 TTB
2) 50 DU

Clean & jerk

E90SEC

5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj

10 Rounds For Time:
5 DB Power Clean & Jerk (KB)
7 Push-Ups
9 Broad Jumps

5 rounds:

400 m run
15 OHS kepillä/ Ilmakyykky

Deadlift with pause 5 sets:
1. 10
2. 8
3. 6
4. 4
5. 2

Back squat, 5 set:

1. 10
2. 8
3. 6
4. 4
5. 2

8 rounds:

1) Echo bike
2) Bench press x 5 (increase weight if you can, no maxes)
3) Ring row from box x 10
4) HSPU x 5
5) Rest

8 min AMRAP

8 x Dumbbell snatch (22,5 kg/ 15 kg)
8 x Kettlebell swing (24 kg/ 16 kg)

3-4 rounds
:30-45 sec
GHD supine hold
GHD hip extension hold
Rest 1.5min