AMRAP 15 min
12 deadlift
9 hang power clean
6 STOH
5 Burpees over bar
@70/45kg

6 x every 3:30min

1 min bike for cal
15 toes to bar

• total cal on bike

Weight on back, front rack or overhead

12 lunges 2x22.5/15kg (walking or on the spot)
8 push Press 2x22.5/15kg
10 T2B

Pause Front Squat 5x3
(3sec in the bottom position!)

Pohjenousu korokkeelta 3 x 10-15

Spend 20 Mins on squat snatch, find a good quality heavy single for the day.

Spend 10 Mins warming up with stick and hit goood positions. Start the 20 mins when you pick up the barbell. Form and quality over load

3 Rounds:

YGIG:
A1) Double KB/KB farmer split squat 12+12 reps
A2) L-tuck sit 30s
A3) Ring row neutral grip 12 reps

EMOM35

1. Row
2. Farmers carry
3. Bike
4. Sled push (light and no running!)
5. Rest

Pidä koko treeni kevyenä!

For time:

70 Burpees
60 Sit ups
50 KBS (24/16kg)
40 Pull-ups
30 HSPU

TC 15min