Rest 1 min between sets.
Full reset between reps.

Sandbag Power Clean
Sandbag Front Squat
Sandbag Push Press

5 sets of 8 sequences
1min Break between sets.
Use challenging weights.

2min työtä, kierrosten välissä 1min lepo:
etuheilautus(32/24kg),
soutu(cal.),
rengasdippi,
burpee

3 kierrosta

MetCon; (3 rounds for time)

10 x Pull ups
10 x Wallball (unbroken)
10 x Deadlift (110/70kg)
10 x Wallball (unbroken)

10min EMOM:
pistoolikyykky 2+2, burpee x 3, ctb x4

1min rest
10min EMOM:
DU x10, sprintti 10+10m,
1min rest
10min EMOM:
Russian swing 24/32kg x 5, goblet squat 24/32kg x 5, walking lunges 24/32kg x5

21-15-9
True Push-Up (kahvakuulilla)
Ring Row
SDHP 40/25kg

tavoiteaika: 12min

7 min AMRAP:

5 Box jumps (60/50)
5 Wall ball
10 Box jumps (60/50)
10 Wall ball
15/15, 20/20…..

10Min EMOM:
Power Snatch + Overhead Squat x 2

2 Snatch pulls under the knee x 3 (Use 85-100% of 1RM snatch)

20 Pullup
30 pushup
40 situp
20 squat

5 Rounds
3 min. rest between rounds