Power Clean for load:
#1: 5 reps

12 Mins EMOM
1. 15/12 cal bike
2. 12 c2b

Rest 5 Mins
12 Min EMOM
1. 15/12 cal row
2. 12 HSPU

Go in two groups and switch at the rest period

E2MOM 20

1 ) 2 x ( 3 Hang Power Snatch + 1 Power Snatch )
2 ) Bike Erg
3 ) 5 Wallball Shots + 5 Push Ups + 10 Air Squats
4 ) Row
5 ) D-Ball Carry, Bearhug

Row 4x2000m

Ret 120sec between rounds.

Go by feel the first 2000m and then adjust your pace for the next ones. This is not all out effort.

4x5, samalla kuormalla. V1-V2

*lisää painoa viime viikoon

FOR TIME
33 TNG Deadlifts @85/60kg
400m Run
22 TNG Deadlifts @100/70kg
400m Run
11 TNG Deadlifts @125/85kg
400m Run
Timecap: 15 mins
For every drop complete 8 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. TNG = touch and go
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

Squat snatches 5x3, add load each round.
perform set every 2 min for 10 minutes

AMRAP 35:00 with a partner
1000m x Row
30 x Partner Squat Ball Throw (a bit like a wall ball, but throw the ball to your partner)
30 x Burpee pull up
30 x Hang Power Snatch @34/25kg

Split work as needed
Goal: 3+rounds

EMOM 10
Power Snatch + Hang Squat Snatch + Overhead Squat

5 rounds for time;
200m Row/bike/ski
8 X Kipping Pull-Ups
5 x Overhead Squat @ increasing weight each round
30 x Double Under
All OHS taken from the floor
Male RX: 40-45-50-55-60kg
Female RX: 20-25-30-35-40kg

Timecap: 16 mins