EMOM x 8-12
1) bike
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

EMOMx30
1) 45s max meter heavy farmer´s walk
2) 10-15 slam ball
3) 45s max reps v-ups/tuck ups
4) 10-15 box jump overs
5) 45s max meter shuttle run
6) rest

superset 4x
5/5 dead bug
8 banded glute bridge

deadlift 3x5 @rpe 8, 2' rest

Tempo Deadlift 5x5 reps (slow down, fast up)

Back: EMOM for 4 rounds
1) Reverse hypers
2) Alternating DB snatches
3) Ring row hold
4) Rest

5x
10 tiukkaa leukaa
15 punnerrusta
20 abmat vatsaa
25 kyykkyä

Kierrosten väliin 1:30min tauko

20 min EMOM

Odd: 2 Ropeclimbs(1lgls +1 ordnry)
Even: 3 Front squats

Build up to a Good weight before starting the workout

ATPF WEEK 32 Day 3

CONDITIONING
For time:
15-10-5-Ball Clean (ground to shoulder)

30-20-10 TTB

Target: sub 8min. TC: 12min

Men: 50-80kg.
Women 35-50kg.

Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

Tailoring Options:
D-Ball/Sandbag→ Hang Power Clean