Tiukka rengas mu 4x1

3 kierrosta
A1) bulgarian split squat käsipainoilla x5+5
A2) askelkyykky käsipainoilla x5+5
A3) ghd jalkojen nostot x10

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

20min amrap
3/3 Kb Snatch
6 push ups
9 Kb goblet squats

AMRAP 10, for quality
10 back rack box step-ups
20 supinated banded pull-aparts
10L/10R single arm DB high pulls

EMOM8:
1. 45s machine (cal)
2. 8-10 box jump/step up
Rest 2min
EMOM8:
1. 45s shuttle run/juoksumatolla kävely
2. 12-15 kb swing
Rest 2min
EMOM8:
1. 45s burpee/down up
2. 15-20 air squat
Rest 2min
EMOM8:
1: 45s machine (m)
2: 6+6 one arm db thruster

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

Push press 5x5

EMOM12 (6rds)
-17cal ab
-7.62m hs-walk (min 2.5m)