In 15 minutes window
Do 4-5 sets of tempo back squats x 3 reps
goal is to climb up from small weight to medium
tempo (32XX)
3 sec down, 2 sec stop and then up , take your time and do next rep.

3 rounds
8+8 One Arm DB Bench Press
8+8 One Leg RDL
16 Russian KBS
rest 1,5-2 min and repeat

Emom 15
min 1 - Rowing @ moderate pace x 40 sec
min 2 - 30-50 du's or practise for 40 seconds
min 3 - Squat cleans @35/50kg x5 reps (dont use over 65% of 1rm)

Every 1,5min for 18 mins
sets 1-3 = 3 thrusters @65-75% of 1 rm
sets 4-6 = 2 thrusters @75-85% of 1 rm
sets 7-12 = 1 thruster @85% + ( go and do new 1 rm or do heavy singles)
barbell taken from floor.

emom 8
Snatch pull + hang snatch + ohs @ 50-70%
rest 2 minutes
emom 5
Squat snatch x 2 reps @70-80%
Total time 15 minutes.

Overhead squat 3x5-7 reps @70% of 1 rm
time cap 15 minutes for squats.

Strenght
Perform set every 1 minute 30sec
Front squat 5x1 @85-90% of 1 rm.

4 rounds of

• 10-20 heavy kb swing 40/32kg
• 20-30sec max weighted plank
• rest as needed

AMRAP 10

7 Push Press 50/35kg
40 Double Unders

4min
20 kp tempaus
10 yleisliike kpn yli

2min lepo

4min
20 kp rinnalleveto riipusta+työntö
10-20 puolilinkkari