"Macho Man"

30min EMOM
3 power cleans
3 front squats
3 push jerks
Rx:60/40kg

Add Weight every 10min if possible

12min alkavalla minuutilla

1. max toistot tuplanaruhyppy
2. max toistot kahvipannutaivutus askelkyykyn ala-asennossa kahvakuulalla

EMOM 6

4 - 10 Handstand plate step ups

Row 750m +20 sec pace. 500m max pace
Row 750m +15 sec pace. 500m max pace
Row 750m +10 sec pace. 500m max pace
Row 500m +10 sec pace. 500m max pace

Rest as needed btw. sets

3-4 rounds
40+40m suitcase carrying @16/24kg
10 weighted box step up with same KB
10 kb snatches from floor with same KB
rest as needed

EMOM 12
Min 1: 40m D-ball carry on chest
Min 2: 15-30 sec chin over the bar hold
Min 3: DB floor press 8 reps @moderate weight

EMOM 12
Barbell cycling with burpees

Min 1:Lateral burpees over barbell 10-12 reps
Min 2: TNG hang power snatches 8 reps

L1: 35/25kg
L2: 45/30kg

A. Turkish get up – In a 7 minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep. Choose a load that becomes challenging but allows you to move well without compensating.

B. Single arm KB push press w/ 2 second pause overhead – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with a light KB, then add load if movement feels good.

Front squat 5 x 3 @80%

Front squat 5 x 3 ~75% of 1RM