EMOM
6 x Thruster @ 50% from best front squat
Repeat until you're not able to perform given reps in a minute.

30min EMOM
Mins 1-10
3 Push-up
6 Sit-up (feet together)
9 Air squat

Mins 11-20
3 x Bear complex @ barbell
1 complex is:
-power clean
-front squat
-push press
-back squat
-push press behind neck

Mins 21-30
10 Sumo deadlifts w. KB
20 Double unders

Back squat

10-8-8-6

2-3reps in tank, not too heavy / E3MOM

2 x Clean from the blocks (knees) + 1 x Split Jerk x5

Emom 24

1) 10-15 Seinäpalloa
2) 30s AMRAP: Tuplat /Sinkut
3) 1min AMRAP: Kalorit
4) Lepo

Tulos: naruhypyt ja kalorit.

AMRAP 12
12 Box Jumps
9 Deadlifts 100/70kg
6 Handstand Pushups

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 ttb

Lantionnosto (Hip thrust) 5,5,5,5

nousevilla painoilla, 2 min tauot.

Deadlift: 4x15 (100/70) (~60%)
Rest as needed. Max 90s.

DELOAD WEEK

For time
Buy in: 1,5k/1,2k row
10 - 8 - 6 - 4 - 2
Turkish get-up

Perform 30 crossovers / 50 single unders between the sets