Working for 30 Mins EMOM
1. 10 Bench press 70/50kg (floor press if needed)
2. 15 reverse flys 2x5/2.5kg
3. Front rack hold 45 secs 100/70kg
4.10 Sandbag front Squat
5. Rest

Toinen tekee 2x shuttle run portille ja takaisin, samaan aikaan toinen tekee 15 American KB swings @28/20kg. Tämä on yksi kierros.

10+10 Lunge Ball throw,
10-20 Hollow Rocks.
Rest as needed.

Deadlift until failure !!!

EMOM 3 x Deadlift until failure!

Men start from 60 kg, Every min add 10 kg to the bar. Go until failure.

Women start from 50 kg and add 5 kg every min to the bar. Go until failure!

The result is the total of kgs lifted

work:rest 1:1

Back Squat

6x10-12@70-75%
Send Off 2:45

4 rds
34 sec chin over the bar hold
Weighted box step ups 20 reps (10/10) double KB/DB front rack
-rest as needed between the movements

Hang power clean + power jerk

2+1@heavy single of day

Work 15 minutes.

3 rounds, rest 3min between rounds:

Assault 30/20kcal
30 Box Jump
30 KBS (24/16kg)
30 Wallball

Try to hit all reps unbroken

Every 3 min for 5 rounds

6 overhead squats (45/70 kg)
6 + 6 pistol squats

Scale the weight on the overhead squat accordingly up or down