4-4-4-4
Deadlift
Start Heavy and build to Heavy+
- TNG reps
- rest 2-3 mins btw heavy sets

5 Rounds For Time:
10 Dumbbell Floor Press
15 Dumbbell Deadlift
500/400 Meter Row

KILOS: 32's/22.5's

Build to Heavy Complex:
1 Snatch Pull
1 Snatch High Pull
1 Squat Snatch

Back Squat 4x5 + 1 Max set @90% of 5RM

Find your 3RM Overhead Squat

4 x alkavalla 90s
3 tempausveto

EMOM x32

1) 6-16cal echo
2 ) 5-15 ttb
3) 6-16cal ski
4) 20-50 DU

( target work time 30-45s)

EMOM x20

1) max cal echo
2) s.a devils press
3) box jump over
4) rest

6x
Go every 2-2:30minute

5 T&G Power Cleans & Jerks
- Work with heavy sets

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories