• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep

-Tempaus + valakyykky

3 x 3 Tempaus sylistä

3 x 3 Tempaus riipusta

3 x 3 Tempausta maasta

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

2 min AMRAP

-burpee pistejuoksu

1 min lepo

2 min "AMRAP"

roikunta

1 min lepo

2 min AMRAP

lankkupito

Koita kaataa keilaamalla kuntopallolla vesipullo (löytyy kierrätysastiasta)

Aina kun pullon saa kaadettua, saa tehdä skin the cat - liikkeen

12:00 Recovery Row
*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete 15 GHD Sit-Ups.

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

”Simple Man”
For time:
15-10-5
Power Cleans (70, 47,5kg)
Front Squat (70, 47,5kg)

9 min cap

Every 2' for 10'
2x sqt snatch

3x
1x sqt snatch + 2x snatch balance

3x5 snatch "Klokov" press