5x

5+5+5 - 5+5+5 - 5+5+5 - 5+5+5 - 5+5+5

85-95% of 10 RM, rest 5 seconds between reps and 2 min between sets.

Ring Dips

5-4-4-3-2

Use Weights / Rubber Band.

Go Every 3:00

AMRAP 9

30 Push Up + Shoulder Taps
30 Double Unders
20 Push Up + Shoulder Taps
30 Lunge Steps
10 Push Up + Shoulder Taps
30 Wallball 20/14p

12min EMOM Snatch

1-3min@70%
4-6min@75%
7-9min@80%
10-12min@85%

One snatch on the minute. Add loading after every 3rd set.

RPE 3-4 (not all out effort)

EMOM 12

1 min : Kipping Movement
2 min : 1 x Hang Power Clean +1 x Power Clean ( easy weight )
3 min : 12/9 Calories Row
4 min : Dumbbell Hang Power Clean + Split Jerk ( 3 + 3 )

8min
20-30 tuplanaruhyppy
10-20 istumaannousu

4 x alkavalla 2min
15-20 kp tempaus
5-10 varpaat tankoon
3-5 yleisliike

Toistot ja paino siten, että lepoa jää n 30s joka kierroksella ennen seuraavaa intervallia.

5x2min, 2min lepo
20 boksille askellus 2 kp
max toistot kp vauhtipunnerrus

EMOM x8

1) 8 front squat@50/35kg
2) 8-12 box jump

5 rounds:
16 Wallball,
8 KBS (32/24kg)