For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

EMOM 10 mins
Odd : 45” sec burpee Pull up
Even : 45” front plank

Rest 2 mins

EMOM 10 mins
Odd : 45” Single arm Kb clean @20/12kg
Even : 45” KB Pull through

Rest 2 mins

EMOM 10 mins
Odd : 45” Kb box step up @50cm
Even : 45” Gorilla row (Double Kb) @20/12kg

Every 5min x 5:
20/16cal AB
20/16cal Ski (OR Row)

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest

3 rounds
100cal bike
10 shuttle run ≈15m

Power clean 4x3 reps

20 min max effort calories by echo bike

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

MUSCLE SNATCH
5x3@kevyt pal 2min

--

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

EMOM 9 (3 rounds)
1) 45sec. Shuttle run
2) 8 DB Snatch + 8 DB Goblet
squat
3) 20sec hollow hold + 20sec
arch hold

---

2 Rounds of gymnastics
shoulder flow

FOR TIME
3 rounds:
10-8-6-4-2 Thrusters (42,5 / 35)
5-4-3-2-1 Bar facing burpee
- Rest 3 between rounds -
TC: 17min

This is supposed to be 90+% effort so go hard and push yourself! 💪Target ~3min per round (no rest included).