EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 dumbbell step ups with reverse lunge(reverse lunge only, if you don't have a box)
30 mountain climbers
10 dumbbell tricep overhead extension
30 heavy jump rope/jump rope

Finisher
50 crunches
1:00 butterfly stretch

Dynamic stretching/rolling 5-10min

2-3 Rounds:
One arm DB Z-press 10/10 (kevyt paino)
One arm ring row 8/8
Face pull 10
One arm KB OH walk bottom up 15/15m

Karjalan Kimppa
Sali kiinni

Lepoja

Warm up
3 rounds
8 cal bike or row
10 DB press
10 passthroughs

Strict press
E2MOM x 5
10 reps
*staying at same weight

WOD
100 jump rope
50 sit ups
25 Ring rows
80 jump rope
40 sit ups
20 ring rows
60 jump rope
30 sit ups
15 ring rows
40 jump rope
20 sit ups
10 ring rows
20 jump rope
10 sit ups
5 ring rows

Bench press 3x5@heavy weight
+
5rft:
10 TTB
15 Burpees

Rakkaudella Karjalasta
Sali kiinni

6 burpee box jumps
10 air squats
max reps DB's deadlifts

Rest 1:00

*Score is total DB's DL's

Bike or row
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up
1 round
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Strength
Clean complex
Every 1:30x 8
2 power cleans + 2 front squats
*increasing in weight for quality