9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

0-10 mins build upto a 5rm back squat
14-24 mins 10 min amrap
8 FRL@40-50% of above
200m run
28-33 mins 6 min Emom
T2B
35-39 mins tabata core or mobility

Eilinen/

Tempaus

1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%

Rive + työntö

2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%

Etukyykky 3x3@80%

Lisäpainolankku 3x40sek.

Takakyykky (tempo)

6 x 3

5 sek alas, 2 sek ylös

3RFT

750m Row
500m Ski
400m Run

Metcon(time)
Emom for 10 minutes,
Odd minutes:20 reps Hollow Rocks
Even minutes:20 calories Row

10-9-8-7—-3-2-1
Front Squat 55kg
HSPU

3rft
20 alternating Kb snatch @20kg
10 burpees
500m run

3 rounds of

15cal assultbike
12x bar over burpee
Rest of time max reps DU

Rest 2min between rounds

Your score is ammount of DUs.