5 x 3 pausing thrusters
- 3 sec pause

1 Pausing Clean Deadlift
1 Tempo Clean pull
1 Clean Pull

EMOM25

1. Single arm alternating DB Devils press
2. Single arm alternating DB Thruster
3. Single arm alternating DB Snatch
4. Burpee over DB
5. Rest

Front Squats & Back Squats

3 sets of

5 front squats followed by 7 back squats
@60-70% from front squat 1rm

*Start with 5 front squast than quick re-rack into back squats. We will continue this progress into heavier weights with smaller rep range. Do not go too heavy!
Rest 2-3 minutes between sets.

60 min emom with partner
Minimum 12 burpees per person per minute

12min otm every 2min
Squat clean+hang squat clean
2 jerks

AMRAP 12
15 CAL ROW
12 DB SNATCH
9 BENCH PRESS

Pispalan portaat 310 askelta
Power clean 100 reps
Bench press DB 100 reps

Complete as many rounds as possible in 10 minutes of

• 20 lunges
• 20 triple-unders

• Handstand push-up ladder
• Rest 3 minutes
• Dip ladder
• Rest 3 minutes
• Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed