4rft
8 SA db thrusters
8 burpees
8 SA db thrusters
8 strict pull ups
200m run/250m row
+
E2M for 12min
1: Dual kb front rack split squat isometric
hold x30sec/each leg
2: Ring plank x30-60sec

5x5
@73%
Every 2min.

bench press

Emom 30'
4 thrusters double kb 40 kg + 4 burpees

1) EMOM 10
5-10 push ups

2) run 6*400m

3) AMRAP 12
20 reverse lunge with KB
20 mountain climber
60sec plank hold

4) STOH 8x5 reps

Eilinen/
Lepo

AMRAP 20min
400m run
21 Air squats
15 Sit-ups
9 Push ups

A: 3x3 squat to box jump 50cm
3x3 rebounding box jumps 50cm
3x3 box jumps 70cm
B1: Dips 3xMax
B2: Box pistols 3x5/ben
C1: neutral grip pullups 3xMax
C2: back extensions 3x20

30 min row

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)