Metcon (moderate pace, not all out)
3 rounds
2 minute of moderate Row (sub 2:00/2.10)
-1 minute rest-
2 min of running (400m)
-1 minute rest-
2 minute of burpee box step overs with moderate pace (goal 12-16 reps)
-1 minute rest-

3 rounds
1:00 Cardio Machine
10 Dumbbell Single Leg RDL (Each Leg)
20 Deadbugs
:30 Bar Hang

then

Practise DB Snatch and Kipping for ttb or knees to elbows for 10 minutes
and prepare for workout.

Shoulder press + 5kg 1RM. 5x67,5%, 3x77,5%, 1+ 85%
weighted pull ups 3x4x50%, 4+ 50%

5x2min, 30s lepo kierrosten välissä

2 yleisliike (leuanveto)
4 ilmakyykky
6 hyppy askelkyykky
20 tuplanaruhyppy

Death by burpee over KB + KB swing 32/24 kg

Ensimmäisellä minuutilla yksi burpee over KB ja yksi swing

Toisella minuutilla kaksi burpeeta ja kaksi swingiä jne niin pitkään kuin pystyt.

Tulos on toistot yhteensä joten paina vikallakin niin monta kuin menee vaikka tietäisit ettet kerkeä tekemään kaikkia toistoja aikaikkunassa.

EMOM 6

Hang Squat Clean (Above knee) + Hang Squat Clean (Under knee)

Moderate weight & Fast under bar!

Back Squat
3x7reps
-2min rest between the sets.
-use a bit more weight than last week with 8 reps.

Accessory:
Reverse lunge 2x15 reps/ side
-60 sec rest between the sets.

2-position power snatch(from hang and floor)
9x1+1r
2 reps in the tank.
Go every 90s.

AMRAP 38, With Partner YGIG (REPS)

150 Wallball 9/6kg (20/14p)
100 Burpee box jumps 24"/20" ( Box facing)
300 Sit Ups
200 Air Squat
1600m Run

Power clean into power jerk
6x2x1+1 @ 65-70%
3s. pause at the receiving position.
Go every 90s.