3 kierrosta
10 lantionnosto (kahvakuulalla), tempo 20X2
8 maljakyykky 1 ja 1/4, tempo 2111
1min lepo

3 kierrosta
6+6 jakokyykky etujalka korokkeella (painolevy), tempo 2100
6+6 moottorisahasoutu, tempo 21X2
1min lepo

3 rounds for total reps:

1 minute max Kettlebell Swings
Rest 1 minute
1 minute max Toes to Bar
Rest 1 minute
1 minute max Burpees
Rest 1 minute

workout time 17 min.

Max effort deficit snatch deadlift
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

40 EMOM:

1. 2 laps inside
2. 5 burpee pull-ups
3. 10 kipping HSPU
4. 15 squat jumps
5. Rest

EMOM 20
1) 10-20 Toes-to bar
2) 5-15 Handstand Pushups
3) Max reps Double Unders
4) Rest

6x 30s On / 30s Off
1) echo
2) plank / hollow
3) ski
4) box jump

(Total 24min)

Pull up 1RM

AMRAP 7

10 Push Ups
20 Lunges
30 Sit Ups

Machines 5 x 90s/30s

1) row
2) bike
3) ski
4) echo

(Total 40min)