Open Gym 12:15-1:15

13x
EMOM
Power Clean + Front Squat + Jerk

5 x Vauhtipunnerrus + raaka ylöstyöntö + saksityöntö

WT
Legs & Core 4 rounds
4-Back Squat
3-Front Squat
2-Overhead Squat
1-Weighted Step Up (each leg)
25 Glute Bridge & V-Ups in between each round

BC
13 min Amrap circuit
Circle Run
Walking Lunges

Open Gym 12:15-1:15

3 rounds
3 ring MUs
10 strict sit ups
20m farmers walk with pinch grip 20+20kg/10+10kg

EMOM 20 mins
Odd 15 cal row
Even 12 burpees
Every 5 mins add one cal row
(Repeat until failure)

3-4x
6-8 Bench press
Rest 1min...
12-16 DB's Bicep curl (alt.)
Rest 1min...
10-20 GHD sit up

Front rack lunge
5 x 3 both leg

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
On the 3:00 x6
200m run
10 kettlebell swings
10 plank taps

Finisher
50 double crunch
1:00 hamstring stretch