For time
3 rounds
15 Front squat 50kg
15 hspu
Directly to 200m farmer carry double kb 24kg
Directly to
3 rounds
45 air squat
15 sto 50kg

5 x EMOM6

1. EMOM6 Russian swing x 20 Punnerrus x 10
2. EMOM6 American swing x 20 Rengassoutu (haastava) x 10
3. EMOM6 Maljakyykky x 15 Burpee x 10
4. EMOM6 Thruster x 5+5 Sit up x 20
5. EMOM6 Rivekyykky x 5+5 Liskopunnerrus x 10

10 Min amrap

• 2/4/6/8/10….. alt hang clusters 17.5
• 5 burpees

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

5 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

5 rounds for quality
8 alt. DB squat snatch ahafa
15 Snatch grip GHD hip ext 20/15
8 Snatch grip strict press behind the neck ahafa

Walking lunges 5 min amrap

1.) Tall clean to press 5x3
2.) Hang Power clean @above knee 8×3
3.) Front squat 5×5
4.) Bench press 5×5
5.) 4×
A.1 Russian twist ×20
A.2 pinc grip carry 30m

A: Broad jumps 8x3
B: Hang Power clean 6x2+1x1
C: WPU 3x7
D: Hamstring curls 3set
E: SA lat Pull downs 2set
F: Seated rows 2set
G: DB biceps curls 2set
H: Technogym arm curls 1xMax
I: Back extensions 1xMax

A: Triples hip squat snatch @light weigh tecnique is the key
B: muscle clean + hip squat clean + front squat @moderate weight
C: Clean pull Emom 7’ :4 rep of max squat clean

4 kierrosta 1min/piste, kierroksen perään 1min tauko
A) Airbike
B) Wall ball
C) Skierg
D) Push-up
E) rest

Tavoite saada saman verran kaloreita/toistoja koka kierroksella