1 squat clean & jerk every minute on the minute

5 rounds “Bulger”
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats
7 Handstand Push-Ups

Emom 18: (6rds)
1)DU 10-50
2) 10 double kettlebell front rack front squat
3) rest

Treeni 3​: Skill + strenght for quality
warm up: olkapäälämppä
1. 6 rds:
every 90sec
max set of kipping/butterfly pull up/c2b

1. Strenght: 4rds:
2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
3. 20s ring row hold. keep your shoulderblades down
4. 20s dip hold. Keep your shoulderblades down
5. Plank hold 30-60s. Perfect back and shoulder form.

4 Rounds for time:
40 Double-under
30 Hang Power Clean
20 Bar-Over Burpee

Rest day

kick-start mave tangolla

3 x 6+6

2 Rounds :
- 60 DB Snatch 16 Kg
- 30 Burpees facing the bar
- 60 Deadlift 70 Kg
- 30 Box jump over
- 60 Cal Row

Cap Time : 14'

EMOM in 14 minutes
For odd minutes, perform:
5 Thruster @60/40kg
For even minutes, perform:
5 Burpee Box Jumps over @70/60cm

105 min
Warm up for 15 min

1.HSW
- 15 m

2.Butterfly pull up
- 40 reps

3.CTB
A. Kipping chest to bar practice
- 4 4 4
B. 3 x max reps
- 6 7 7

4.Power snatch + Squat snatch
1+1 up to 85 % effort

5.Strength - not done
3x10 Heel elevated Goblet squats
3x8+8 Single leg KB RDL
- Rest 60 s. between sets, alternate exercises-