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

15-12-9 reps of
Power Snatch 50/35kg
Toes-to-bar

2 rounds
2:00 easy cardio machine
15 Air Squat
10 hanging scap retraction
5 Inchworm with push up
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar / knees to elbows
3 Burpee

In teams of 3 people
150 calories of rowing
120 wall ball shots
90 push ups
60 front racked lunges with 2x24/16 kg kb's
30 burpee pull ups

3 rounds of superset
3-5 weighted ring dips + 6-12 deficit push ups
rest 2-3 min