OH squat 4x6 reps (RPE 8-9)

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

Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
:20 Side Plank Hold's R/L
6+6 half kneeling press
6+6 single arm front rack squat

Strenght

Push Press 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Front Squat 2x5 reps + 3x3 reps
buiding to heavy 3 reps
rest 2 min bwn

Accessory Work/Metcon
3-4 sets
1 min single unders / max double unders
12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
8-12 hardened ring row
alt time with partner full round

Deadlift 6 RM, then 2x4 @ same weight

3 rounds of:
5+5 hanging around the worlds
10 Side to side MB slam
5+5 Side plank hip raises
10 MB over shoulder
Rest

Push press 5 RM, then 3x3 @ same weight

Bike
Row
Ski

PK1-2

Weighted box step 4x8 reps

Warm Up
2 Sets
1:30 Cardio
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)

Snatch Technique With Barbell Or Stick
2 sets
5 Snatch Deadlifts
5 Snatch Stand Shrug
5 Snatch Stand Shrug High-pull
5 Muscle Snatch
5 Push press behind neck
5 Power Snatch (move feet every rep)

Weightlifting
2-3 power snatches, hit set every 1-2 min in 15-20 minutes

Power Intervals
4-5 sets
Air bike for 30 seconds at fast pace
Quality set of push ups (goal 10-20 reps, unbroken)
in 3 person rotations, increase pace each round

Snatch high pull 3x3
Power snatch 5x2