4 Rounds of
8 Hang Power Cleans
8 Front Squats
8 Shoulder to Overhead
8 Toes-to-bar

RX: 60/40kg

EMOM30
1. 40s ergo
2. 10-12 alt DB snatch @22,5/15kg
3. 1-2 rope climb
4. 8-10 burpee over line
5. 5/5m single arm oh walking lunges

RPE 3

Valitse painot/toistot huomioiden rpe. Skaalaukset: DB snatch->paino rope climb->modified rope climb

Front Squat + Back Squat

5 FS + 6 BS @75% of 1RM FS
4 FS + 6 BS @80%
3 FS + 6 BS @85%

5 Rounds/Every 90s:
1) 5 Strict Pull-Ups
2) 20 Gorilla Rows

• Rest 3:00

5 Rounds/Every 90s:
1) 5 Strict Knees-To-Elbows
2) 20 Arch Rocks

Snatch
3 x 3 @ 70-80%, go every 90sec-2min
3 x 2 @ 75-85%, go every 60-90sec
5 x 1 @ 80-90%, go every 45-60sec

Clean & Jerk
4x3x75%
Lift Every 3min

Pause back squat + back squat
4x 1+2 @75-80%+ 1RM

In Teams of 3

A. AMRAP 15
7 Burpee
7 Sit-ups
🔽
Calories
🔽
Rest

Rest 3min

B. AMRAP 15
60 Wall Balls
60 KB Swings
60 Box Jump Overs
60 DB Snatches

Rest 3min

C. AMRAP 15
100 Biceps Curls
100 Front Squats
100 Thrusters
100 Push Press

With a Barbell

EMOM x 30

1) machine
2) 5 squat clean
3) rest

Deadlift 5x5 @77,5%++