EMOM 40min

1) 10 MB Clean
2) 40s Plank hold
3) 5 + 5 KB Snatch
4) 40s Singles
5) Rest
HR max 70%

6 Sets x Every 3:30

5 Dual Dumbbell Bench Press, AHAP
3 Strict Pull-Ups, AHAP

5 Sets (new set every 2:30)
3 Front squat
72-82% 1RM

Back squat

4x4

E3MOM / 1-3 reps in tank / not too heavy

2x6min amrap

6 hang power snatch (40/30kg)
6 bar over burbee
12 air squat

rest 3min between amraps

For Quality ~20-25min

1)machine 60-90s
2) 1-5 hspu
3) 6+6 Windmill
4) 6+6 dead bug (weighted if needed)

8min amrap

1) row 10/7 + 10 kbs

Rest 3min

8min amrap

2) 30 DU + 10 pull up

Snatch Pull + Low Hang Snatch High Pulls

7 x ( 1 + 2 ) Building

Go Every 2:00

14min alkavalla minuutilla

1. max 7,5m sukkulajuoksu
2. 5-10 rengassoutu/leuanveto/1-3 köysikiipeily
3. 10-20 etunojapunnerrus
4. max cal laite
5. lepo

3 kierrosta
15 takareisikoukistus istuen kuminauhalla
15 lantionnosto jalat korokkeella

30s lepo liikkeiden välillä