EMOM36
1. 40s Soutu
2. 12-16 Käsipainotempaus
3. 4-6 Burpee boksin yli
4. 40s Pyörä
5. 8-12 Istumaannousu
6. 40s Kelkka
7. 12-16 Gorilla soutu
8. 10-15 Wall ball
9. Lepo

A,
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for max reps of:
max rep Barbell Movements @34/25kg 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

Barbell Movement- constant movement with the barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than 3 secs. Get creative and have fun with this. You can make up your own complex before hand or choose your own adventure as you go.

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 15m
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins

For time

6 rounds
6 box over burbee
8 Thruster 40/30kg
12 wall ball 9/6kg

TC: 20min

Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

5 x Superset:
8 Banded DB Bench Press
65-70% of max* Chin Ups

10x2 split jerk

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

Deadlift Progression
3 x 20, 1 x 10 @ 55-60% of 1RM