Front Squats & Back Squats

3 sets of

4 front squats followed by 6 back squats
@70-80% from front squat 1rm

*Start with 4 front squast than quick re-rack into back squats.
Rest 2-3 minutes between sets.

AMRAP 20:

200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

EMOM 10'
a) 6 Back squat
b) 2 Front squat

Run and squat

8 rounds for time:
200 m run
10 Globet squats

Max out: push-ups

2 x 1 min Max reps push-ups

-rest 2 minutes btw_

Buy in 2500 m bike
21 15 9 15 21
Deadlift 80kg
Ring dip
Cash out 2500m bike

Shoulder Press tekniikkaa 5x3 kontrolloitua 70-85% maksimista

OPTION 1.:

A.
2-3 rds:
6-9 cal Air bike
10 Air squat + 5 Push ups
10 Sit ups + 5 Active shoulders

Mobility:
- Lunge complex
- Up & down dog
- Pigeon strerch
- Couch stretch
- Shoulder pump

1 rnd: (Hard)
12 Shuttle run (5m)
12 Squat jumps
12 Sit ups

B.
AMRAP 20min.:
12 Shuttle Run (5m)
12 Squat jumps 
12 Sit ups

OPTION 2.:

A.
Row/Run/Bike/Ski
Warm up:
5min. Easy + 3x30s.hard/30s.rest
+ stretch

B.
6x6min / Rest 2min.
First 4min.: 90-95% (Moderate)
Last 2min.: 95-105% (Hard)

C.
Cool down:
5-10min.
+ stretch

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(27)
WRK 7:00 REST 2:00 x3
200m run
20 alternate db shoulder press
20 sit ups

Finisher
60 rtw
1:00 samson stretch