E1,5MOM 5 (7,5min)
5x Snatch pull

E1,5MOM 5 (7,5min)
5x Power Snatch

E1,5MOM 5 (7,5min)
5x OHS

E1,5MOM 5 (7,5min)
10x V-up +
10x Plank up +
Hollow hold (rest of the time)

EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep

3 rounds:
250m Ski, easy
250m Ski, moderate
250m Ski, easy
250m Ski, moderate
Rest 2min btw rounds

Tempaus 2@70%, 2@75%, 1@80%, 1@85% 1@kisa-aloitus

Rive+Työntö 2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%,1+1@85% 1+1@kisa-aloitus

Etukyykky 3@73%, 2@78%, 1@83%, 1@88%, raskas ykkönen

5 x 3 split jerk from a squat rack (70 %)

4 Rounds for Time (cap time: 30 min):

• 12 Burpees.
• 16 Fr. Rack Walking Lunges 50/35 - 40/25 - 30/15 kgs.
• 20 Diamond push-ups.
• 24 Sec Handstand Hold.
• 28 Kb Swing 32/24 kgs - 24/16 kgs - 16/12 kgs.
• 32 DU RxC Unbroken.

10x5 of the following movements:
Strict Ring Dips
Strict Pull Ups
Push Ups

100 Situps

5K Row

In Teams of 2
3 Rounds (split how ever you wan’t)
25x Bench Press (45/75kg)
25x DB Devil press (2x 12,5/2x 20kg)
100x Double-under
Tc: 18min

In Teams of 2
3 Rounds (split how ever you wan’t)
25x Clean (40/60kg)
25x Front squat (40/60kg)
100x Bar over burpee
Tc: 18min

10 db's reverse lunges
8 devils cleans
10 push-ups

Maastavetotekniikka

8 x 8 maastaveto