EMOM for as long as possible

3 Power cleans 60/42,5kg
3 Front squats 60/42,5kg
3 STOH 60/42,5kg

Power clean + push press
10 min emom
Odd mins: 6 Power clean
Even mins: 6 Push press

Wod
4 Rounds
60s work/30s rest
A)6 Bar over burpee +
Rest of time Power clean 35/25kg

B)6 Bar over burpee +
Rest of time Stoh 35/25kg

4rds
40 x DU
15 x Double DB/KB Hang Clean
20 x Push Ups

Wod
For Time
30/25 cal Row
50 Burpee over Db
70 Db snatch

”Tabata”
1. Sivulankussa ylävartalokierto oikea
2. Sivulankussa ylävartalokierto vasen

3 kierrosta 1 min tauko kierrosten välissä
8-10 Etunojapunnerrus tempo 2101
10 Boksi hyppy

3 kierrosta 1 min tauko kierrosten välissä
8+8 Mottorisaha soutu käsipainolla tempo 2102
10 askellus boksin yli käsipainon knassa

For quality:
• Shoulder (split) rolls
• Shoulder stand lifts
• Leg lift + roll to back + seated hold (legs together)
• Leg lift + roll to back + seated hold (legs in V)

20 min Tabata
4 sets with 8 rounds of 20 sec work + 10 sec rest, rest 1 minute between sets

Set 1: Plank (4 min)
• Minute 1 (rounds 1 + 2): Knees to elbows
• Minute 2 (rounds 3 + 4): Side leg raises
• Minute 3 (rounds 5 + 6): Alternating hand and leg moving to side
• Minute 4 (rounds 7 + 8): Plank hold
1 min rest

Set 2: On the stomach (back muscles) (4 min)
• Minute 1 (rounds 1 + 2): Shoulder blade squeezes
• Minute 2 (rounds 3 + 4): Leg kicks
• Minute 3 (rounds 5 + 6): Swim + pulse
• Minute 4 (rounds 7 + 8): Reverse hollow hold
1 min rest

Set 3: Side plank for one side (4 min)
• Minute 1 (rounds 1 + 2): Push ups
• Minute 2 (rounds 3 + 4): Pulses
• Minute 3 (rounds 5 + 6): Reach through
• Minute 4 (rounds 7 + 8): Side plank hold
1 min rest

Set 4: Side plank for the other side (4 min)
• Minute 1 (rounds 1 + 2): Push ups
• Minute 2 (rounds 3 + 4): Pulses
• Minute 3 (rounds 5 + 6): Reach through
• Minute 4 (rounds 7 + 8): Side plank hold

Strict pull ups 3x10

3 Rounds of:
9 Clean & Jerk 60/40kg
12 Toes-to-bar
15 Box Jump Overs