Start 00:00:
21-15-9
Wallball, Hang Power Clean (60/40kg),

Start 15:00:
5 rounds:
5 Front Squat (70/50kg), 15 Lateral Jump over Bar

Start 30:00:
3rounds:
Run 400m, 12 KBS (32/24kg)

lattialta-korkeasta riipusta.
8x2 @70%

On the minute for 12 minutes:
2 Power snatch ( 2/3 1RM PS)

3 Power cleans on the minute for 12 minutes.

Use 65-85% of 1RM power clean. Increase weights three times during the workout (eg. on the 3rd and the 6th minute…)

In a 5min window
30/25 Calories
+
AMRAP in the remaining time of
10 Power Snatches 42,5/30kg
10 Handstand Pushups

rest 3min

In a 5min window
Run 400m
+
AMRAP in the remaining time of
10 Overhead Squats 42,5/30kg
10 Pullups

Front squat 3 x 8 rep
or
Goblet squat 3 x 8 rep

Good morning 3 x 8 rep

Apuliikkeet
Box step with dumbbells 3 x 12 rep
Stepping lunge with kettlebells 3 x 12 rep

Heavy
3-3-3

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 ttb

Bench press
4 x 4 x 80% / new set every 3 minutes

Bodybuilding:

4-5 rounds:
3-10 strict pull up
10 Db bench press
10 Barbell row
10+10 seated press
30+30m s.a farmer carry