E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

Amrap 20
Ladder +2
2 push press
2 v up
200 m bike (100 m=1 rep)

200 weighted walking lunges 20kg
50 weighted box step ups 16kg
50 abmat sit ups
50 back squats 20kg
50 hollow rocks
50 alternating Lateral squats 20kg
50 overhead squats 20kg
200 walking lunges (body weight)

WU: 30 / 20 sec x 9
-Burbee + 2 air squat
-Hang power snatch + OHS
-2 front squat + 2 back squat

Emom 12
1-4 min: 2 power snatch + 3 OHS
5-8 min: 2 power snatch + 2 OHS
9-12 min: 2 power snatch + 1 OHS
Rest 3 min
Emom 12 - 57-63% back squat max 1 rep painosta
odd: 3 front squat
even: 6 back squat

Kuvan mukainen treeni plus

• soutu
• juoksu

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.

Seated shoulder press 4x8

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
100 squats
50 hand release push ups
100 sit ups
Every minute that your working stop and do 4 half burpees(from floor to squat position)

Finisher
60 around the world
1:00 samson

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu