4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

E2mom 10
Odd: 4-8 kb fsq
Even: 4-8 z press

5 min rest

4 rft
20-15-10-5
Power clean @40
Push press @40
4-3-2-1
RC

5-8 sets

1 clean
1 clean above knee
1 power jerk
1 split jerk

Use 40-70% of 1RM

8 sets

1 snatch pull
1 snatch below knee
1 snatch above knee

Use weights 40-70% of 1RM

Weighted side squat 3x10
Back squat 3 sets, 6, 8 , 10 reps

Romanian deadlift 3x10

5x 3 position snatch

Supercore 3 rounds:

5 strict t2b
10 inch worm
20m ketllenell front rack walk

3rft
500m row
21 Power snatch 30/20kg
15 TTB
9 push ups

Treeni ja jengit selvii paikan päällä :D

Pareittain you go I go tyyliin.

90 box over jumps
80 kb swings 24/16kg
70 burpees
60 wall balls
50 plate over head lunges 15/10kg
40 toes-to-bars
30 kb snatches 24/16kg
20 pull-ups
1 mile bike
20 pull-ups
30 kb snatches 24/16kg
40 toes-to-bars
50 plate over head lunges 15/10kg
60 wall balls
70 burpees
80 kb swings 24/16kg
90 box over jumps

105 min
Warm up for 20 min

1.MU
- Drills
- MU 3 x 1 (huono MU-päivä)

2.BMU
- 1x1 + 7x2

3.WL
4 x every 2 min:
4 TNG clean
- 70-75 %
- 50 kg

Rest day