3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito

EMOM8
-power clean+hang squat clean+front squat

*increase the weight as you go, heavy as possible.

3-4rds
Single arm DB Shoulder Press
8+8
rest 1min
Alatalja kuminauhalla
10-12

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

4 sets of:
3 x @87%

5 x 67%
4 x 70%
3 x 73 %
5 x 76%
4 x 79%
3 x 82%
2 x 85%
1 x 88%
1 x 88%
1 x 88%

Alternating on the 2:00 for 12:00:

200m row + 40% muscle ups
200m row + 5 SDHSPU

build in deficit across the rounds on the SDHSPU

Rinnalleveto + saksityöntö

Etsi päivän hyvä 1 + 2 RM, 12 min aikaa

Etukyykky x 3

6 x E1,5MOM
korota joka min. Aloita 60 %sta

Every 90s.

1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk

1-3: 40-50%
4-6: 50-60%
7-9: 60-70%

Of 1 RM Split Jerk