easy pace cardio:
remaining time:
8 burpees
6+6 db/kb snatches

For time:
10, 8, 6, 4, 2 reps
Double KB Clean and Jerk 24/16kg

20, 16, 12, 8 ,4 reps
Toes to Bar/ Knees to Elbows

AMRAP 10 minutes:

5 Handstand Push Ups
10 Deadlift 100/80kg
15 Box Jump

Scale weights and movements as needed.

31 Push press 40/30 kg
31 burpees
31 KBS 28/20kg
31 push-ups
31 pull-ups
31 wallball 20/14 lbs

tavoiteaika: 14min

EMOM 30 minutes alternate between:
1. 3 Power Snatch
2. 6 Overhead Squats
3. 9 Toes to Bar
4. 12 Burpees
5. 30 Double Unders

treshold
amrap 10:
15 hspu
15 bw deadlifts
15 ttb
15 du's
15 pull ups

For time (Timecap: 7min)

• 30 Snatch 60kg/40kg

E2MOM 12
3 Overhead Squat

Build from empty bar, to heavy as possible with great technique.
Lift in pairs. Use a rack.

Within 15MIN:
4 Back Squat

Build from empty bar to a heavy and good set of 4 reps.
Rest 2 minutes between sets. Lift in pairs .

EMOM 10 minutes:

5 Thrusters 40/30kg
5 Burpees over Bar