Intervals
Each movement, 6x20s on / 20s off. All six round same movement, then 2 min rest before moving next movement.
a) Rowing for max calories
b) Box jumps 60/50cm
c) Burpees
Erittele toistot kommentti kenttään, jos ne otat ylös.
Calories =
Box jumps =
Burpees =
Kokonaistoistot voit merkata score kohtaan.

6x2 @ 55-65% (tempo 2 alas ja suoraan ylös).
rest about 2 min bwn sets.

Every 1,5 min for 8 times
Power snatch + Snatch balance + ohs
good starting weight about 60% of 1rm

Metcon
emom 4
5 hang power snatches @ 50-55%
rest 1 min
emom 4
3 hang power snatches @ 60-65%
rest 1 min
every 30sec for 4 mins
1 hang power snatch @ 70-75%
rest 1 min
emom 4
5 hang power snatches @ 50-55%

Every 2 min for 10 minutes (5sets)
5 front squats @40-60%
add +5% on each set.

Every 2 min 15sec for 18 minutes (8sets)
1 squat clean + 2 front squat + 1 split jerk @60-90% of 1 rm c&j.

min 1 - Power snatches x 8-12 reps @ 35/25kg
min 2 - Bar over burpees x 8-12 reps
min 3 - Pull ups / c2b / ring row x 8-12 reps or 2-4 bar Muscle ups
mins 4+5 = rest

8 x alkavalla 90s

1. Käsilläseisontapunnerrus 40-50% max toistoista
2. Varpaat tankoon 40-50% max toistoista

Built daily heavy

5 reps (max 1-2 rep reserv)
then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

Back Squat & Box Jumps

6 Sets x Every 4:00

3 Back Squat @ 60 - 70%
5 Box Jumps 30/24"