3 rounds for time of:

• 30 wall-ball shots
• 30 squat snatches

♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch

Emom 8 min

power clean + clean

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(20)
WRK 4:00 REST 1:00 x4
10-10m shuttle runs
10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
10 kettlebell swings
10 heavy jump rope or 20 singles/doubles

Finisher
50 cross crunch
1:00 min hamstring stretch

optional: 10-20min skillwork of your choice, for example hs-walk, mu’s

3rds, alternating a&b 3min on/2min off
a) AMRAP 3
6 huspu
12 dumpbell power clean (RX:2x 15/22,5kg)
18 airsquats

b) AMRAP 3
6/8 cal ski
12 db stoh (RX: 2x 15/22,5)
20 box jumps

accessory
3 rds:
10+10 pystypunnerrus käsipainolla
10x cuban press kuminauhalla
10x kauniisti hallittu low bar- leuanveto (lavat pysyy alhaalla, vastaote) 10x banded pull down (kokeile sinistä kumpparia)

AMRAP 12
50-40-30-20-10
Air Squat
3-6-9-12-15
Pull Ups
*0:30 Plank Hold after every rounds

EMOM40
- 6 deadlift @150kg
- 6 bench press @95kg
- 6 squat clean @75kg
- rest
*so total of 10rounds with 1min rest between rounds.

4 sets of 3 split jerks

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

3x20m weighted lunges
3x10-12 seated 1 arm db shoulder press
3x10-12 db bench press

EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold