Tall clean
4 x 2 @ 50% of build over the sets if it feels good

3 position clean
3 x 3 @ 80% of 1RM clean

Push press
3 x 5 @ 60% of 1RM or 9RPE

Clean & jerk
5 x 2 @ 75% of 1RM clean & jerk

Accessories
DB bench press 3 x 10 @ 8RPE
Lateral raises 3 x 12 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

EMOM 9
1. Min : 15/12 Cal row
2. Min : 10 Devils press @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 20 Dumbell thruster @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 30 Renegade row @2x15/10kg
3. Rest

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch
MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 - :45 EZ Jog/Walk

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

30s on - 30s off x24:
A) row
B) medball sit up
C) row
D) ball slam

You should be able to recover during the 30s breaks, so pace accordingly. Target effort ~70-80%.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Roll
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls @ light weight
1:00 Child's Pose
-Rest as Needed b/t Sets-

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

For max reps and cals:

Tabata DB deadlifts
1 min rest
2 min row or bike
3 min rest

Tabata DB hang power cleans
1 min rest
2 min row or bike
3 min rest

Tabata DB front squats
1 min rest
2 min row or bike
3 min rest

Tabata DB push presses
1 min rest
2 min row or bike

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.