Pull ups 5
Borzov walk 10m
Sit up leg raise? Linkkari 10
Back squat 10
Hand raise thrust sitting 10
X3
1min rest between sets

Leg raise hold 30s
Mave 5
Push up 10
X3
Own pace

Assault bike 50 cal
Row 50 cal

5 x 5

Emom 10'
Min.1= 3 power clean 70kg
Min.2=15 bar facing burpees

For time
70 dumbell snatch 24kg
60 cal row
50 box jump over 60cm
40 dumbell snatch 24kg
30 cal row
20 burpees box jump over 60cm

3x 3+3 @50%
2x 2+2 @55-60%

-Build up, little back and again up/rest as needed
-Sets 3&6/with little pause in bottom

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.Squat
Back squat
5x70 % 62.5
5x75 % 67.5
5x80 % 72.5
5x85 % 75
- New set every 3 minutes

3.Metcon
- Not done

10 rounds for time

3 power snatches
3 burpees over the bar

Run for meters