For time:
Deadlift

Bench press
Squat clean

• 90s. Row/Bike

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds:
  5 Snatch grip Deadlift
  5 Muscle snatch
  5 Press behind neck
  5 OHS

• 30s. Row/Bike

• Mobility...

“Uphill Sprints”

5-9 x uphill sprints, around 10-15sec.

Rest 2-3min between sets. All sets are close to maximum effort.

Remember to warm-up well, and cool down!

Leppäää

EMOM 20
1. 8-12/ side one arm KB push press
2.30-45s. plank
3.12-15 box jump
4.12-15 hand to hand KBS

3 rounds:
10+10 one arm KB row
30s. active hang
-rest 1-2 min between rounds-

3 rounds:
15 ring row
10 push up
-rest 1-2 min between rounds-

5min Row/Bike with nose breathing only

5-10 Down Dog to Cobra video

AMRAP (alternate movements with a partner)
3 Rope declines OR 2 Rope climbs OR 1 Legless Rope climb
12 Wall balls
20 KB swings
150 m Run

Jumping Back squats 4x8 reps

For Time:

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43