EMOM 35

1. 8-12 Us Swing
2. 5-8 Hang Power Clean / Squat Clean
3. 20-30 sec HollowRocks / HollowHold
4. 5-8 Push Press
5. 40 sec Ergo / Run
6. Rest

Low Bar Back Squat 3x3

EMOM 20
min 1: 12-15 Banded Russian KB Swings
min 2: 5-12 Bar MU/C2B/ Pullups
min 3: 5-12 Handstand Pushups
min 4: 15-20/10-15 Cal
min 5: rest

27-21-15-9 reps of
Wall Balls
Box Jump Overs
Power Cleans 50/35kg

Start from 40% of C&J max. Add 2,5/5kg after evey succesful complex until you fail to do it unbroken.

Complex is:

3 power cleans + 3 front squats + 3 jerks.

Rest 1 min.

Tulos on viimeinen onnistunut complex.

AMRAP 15:
8 Toes to Bar
8 Deadlifts 70/50kg
8 Lateral Barbell Burpees

*Score = Rounds + Reps

Shoulder Press 4 x 6, 2 min rest

9x 1min ON 2min OFF

A) Koneella kalorit
B) Boxin yli burpee (facing)
C) 7 Istumaannousua 7 ilmakyykkyä

5 x 8
1 x (75% 1RM)

5 x L-sit Pull-up
10 x KB Snatch, right (24/16 kg)
5 x L-sit Pull-up
10 x KB Snatch, left