E2MOM 10
5 Front squat from the floor 60/55kg

Part A).
Skill Primer
Hang Power Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Clean & Split Jerk
(8 sets x 1+2+2 / 60%-75% / 0:03 pause below knees)

EMOM 12
- Heilautus x 20
- hollow pito 40sek
- Kyykkyhyppy x 20

AMRAP 8
- Punnerrus + down dog x 5
- Toispolvi rive x 10
- Kuulan siirto lankussa x 10

EMOM 6
- Burpee x 12
- Lankku 45sek

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

Alternate B1 / B2

B1. Incline DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1

Push press 1 RM, then 3 sets with 80%, choose reps

AMRAP5
Box over burpee

KB/DB snatch waves
3+3
2+2
1+1

4 sets:
AMRAP 6:
400/300m Ski (100m=1rep)
Time remaining
5 WB 9/6kg
3 HSPU
1 BMU
- Rest 3min btw sets