Bench press 5x5 every 3"

3x
1 min bike
12 scap push ups then 5 push ups
10 bulgerian split squat e/s

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EMOM 45

1) 50s. Bike erg
2) 5 strict chest to bar pull ups
3) 10m farmers walking lunges 2x 32/20kg
4) 20 ghd sit up
5) rest

Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box

3 kierrosta max 5 rpes

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

Painoa nostaen. Vuorojaloin

Lantionnostot selkä penkillä.
Sarjat 12-12-10

Bench press 3 RM, then 3x3 @ 90%

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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snatch
8x every 90s.1 @80% of 1rm