EMOM 20 (45 sec work, 15 off)

Min 1: Shuttle run (moderate pace
Min 2: 10 Russian KB swings
Min 3: 2 rope climbs
Min 4: Row 15/13 cal
-lighter week so this should be done pretty moderate pace

Alternate through
1. 50 Double unders
2. 20 hollow rocks
3. 10-15 medball cleans
4. Row 15/12 Cal

5 x AHAP

1 shoulder press + 2 push press + 3 push jerk + 4 split jerk

6x (Squat clean- front squat- jerk)
Kasvata painoja jokaisella sarjalla, maks 90% 1RM clean&jerk

4x3 reps
-use 5 rm weight or the weight which you could do 5 reps if you dont know your 5 rm

30 DU
15 T2B

For time:

50 DU
50 KB swing (24 kg/16kg)
25 pull up
40 DU
40 KB swing
20 pull up
30 DU
30 KB swing
15 pull up
20 DU
20 KB swing
10 pull up
10 DU
10 KB swing
5 pull up

For time
Buy in 500m row
50 single arm KB/DB thrusters
50 air squat
20 strict pull ups
Cash out 500m row

16 min EMOM

• Odd minute 5 GTOH (60/42,5 kg)
• Even 20 KB swing (24/16 kg)

Front Squat 3×3