A)
Conventional Deadlift against a band
6 x 2 @80%, every 60s.
- Reset on each rep.
- Bar speed needs to be good here, no grinding. Adjust the weight to make this possible.

B)
1 1/4 Front Squats
Build to a heavy 4 in 4 sets. Rest 2:00
- Option: Build to a moderate weight

3x6 V2

E2M x 6

1 squat snatch + 2 ohs @80-90% of 1rm

Tee sarjat nousevalla painolla. Sarjat pitää pysyä teknisinä.

4 x e2:30min:
4-4-3-3 dip* @ RIR 1
6-8 tempo* inverted row @ challenging

-> *telineessä, boksien päältä (käsipainot "telineeksi") tai bench dip-variaatiolla (lisäpainon kanssa myös ok)
-> *tempo: 1s pito yläasennossa, 2s eksentrinen vaihe

20min amrap:

• 5 thruster (N 3okg / M 42,5kg)
• 10 leuanveto
• 15 Burpee

3x
3min ON/2min OFF

A) AMRAP of:
9 Double DB Snatches
6 Pullups
3 Burpee Box Jump Overs

B) 20/15 Calories
20 KB Swings
+ Max Calories in the remaining time

C) AMRAP of:
3 Handstand Pushups
6 Pistols
9 Wall Balls

3x 6

V3

Ring Push Ups (6min)
30 sec on/30 sec off x 6 sets.

Mobility For lowerbody

5 x (max effort 250/200m row + 12 thruster 40/30kg, rest 90s)