EMOM 10
odd : rowing sprint x 30 sec

even : wall ball shots 10-15 reps

Five sets every 4:00

Weighted Sit Ups 10
Side Crunch 10+10
Plank Jacks 40

Incline row (5x15)
Ground row (5x15)
Elevated ground row (5x10)

AMRAP 6 x 4 (REPS)

Run 400m
8 TnG Snatch 40/25kg
Row 21/15 Cal.
8 Rower over burpees
Remaining time Air Squats

Rest btw rounds 2:00.

Result is total Air Squats

Emom 5
3 squat cleans @60-65%
rest 1 min
Emom 5
2 squat cleans @70-75%
rest 1 min
Every 30s for 10 times
1 squat cleans @80-85%
rest 1 min
Emom 5
2 squat cleans @70-75%
rest 1 min
Emom 5
3 squat cleans @60-65%

Front squat 5x5 reps.
-we will use the same rep scheme for next 4 weeks so start somewhere at 75% of 1RM.

Floor Press
4x5 @70%
5 + @ 70%

Use 90% of Max

9-8-7-6-5-4-3-2-1
Deadlift ~50% 1RM
After each set 8-10 hollow rocks

-This is for quality

Deadlift 4x5 reps V1
-toka viikko ja koitetaan nostaa painoa viime viikkoseen

Back Squat
4x8r leave 2 reps in the tank
Rest as needed.