Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10 reps + 2x8 reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 2x8 reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with some ski, air bike or rower at 80-90 effort

2 rounds
w/ ~10kg weighted vest

5min AMRAP
8/6 cal bike
5 toes to bar
10 walking lunges
--3min rest--
5min AMRAP
8/6 cal row
5 pull up
3+3 one hand devil’s press 22,5/15kg
--3min rest--
5min AMRAP
8/6 cal ski
2 wall walk
10 stoh 50/30kg

10 rounds for time:

-3 bar muscle-up
-10 target burpee

14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump

superman hold shoulder touches 3x10

leg raise to handstand from box & slow eccentric HSPU 5x5+1

8x 2 muscle snatch

E2MOM *13
1) bike
2) ski

Straight into 19 EMOM power clean
7min warmups
8min doubles
4min singles

Deadlift 8-8-6-6-4

Part A).
Skill Primer
Pause Muscle Snatch, BTN Push Jerk & OHS
(5-8 sets x 2+2+1 / 0:02 pause just off the floor)

Part B).
Snatch High Pull & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)

Ylöstyöntö pukeilta kakkosia
25,30,35,40,45,49

Rive matalalta pukeilta kakkosia
25,30,30,35,0,35 ehkä 40?

Tempaus matalalta pukeilta 2-3reps
20,25,25,29,29,30,34
Pari lensi eteen

Takakyykky kolmosia
50,60,70

Loppujumps!

Kylläpä hengästytti ja paikat jumissa.