Sprint&push press

EMOM 10
1 min : sprint x 9
2 min : 8 push press@as heavy as possible but do every round same weight

5 x unbroken tng complex Every 90 seconds

Power clean + Squat clean + split jerk @75-80% of 1RM

3 rounds for quality

30 mountain climbers, knee to the elbow.
20 KB deadbugs, hold 10-16 kg KB in your hands (1 leg extension is one rep)
10 alternate legs weighted pistol squats (10-16kg KB)

Scale the weights as needed.

10 min EMOM
1 min: snatch grip deadlift x 5
2 min: snatch pull x 5

Valitse kilot niin, että pystyt pitää tekniikan täydellisenä.
Keskity erityisesti hyvään lähtöasentoon

Front Squat
5x3r @ 85%
2min Recovery

Working for 40 Min EMOM
1. 15 sit ups
2. 10 push ups + 10 air Squats
3. 30-50 DU's
4. 10 Burpees

This should be done at a comfortable pace, don't push too hard.

For Time:
40/30 Cal Row
20 Snatches 30/20kg
40 wall balls

We want you to go hard today, please scale to get intensity, you should be able to go unbroken or close to it.

7 Min Time Cap!

5 rds for time:
800m Run
30 KBS (32/24kg)
30 Pull up

(Time cap: 45min)

Push Press 5x5 AHAP

Intervals 2 Mins on 3 off for 30 Mins

2 Min AMRAP
15 power snatches 45/30kg
Max pull ups ( scale to jumping)

Rest 3 Mins

2 Min AMRAP
Max Burpee Box Jumps

Rest 3 Mins

Post total reps and breakdown in comnents.