e2m x 4:
6 banded deadlift @ RIR 2-3

A) 4 sets
3 snatch push press + 3 overhead squats @ light
Go every 1,5 min

B) 6 sets
3 paused power snatches @ 60-75%
Go every 1,5 min

A) For time
20 devil's presses 22,5/15kg
20 pistol squats
15 devil's presses
40 reverse lunges
10 devil's presses
60 air squats
5 devil's presses

B) 4 rounds for quality
30s dead hang
30s hollow hold

”Animal”

For time:

• 150 KB Swings @ 32/24kg
• Every time you drop the KB down perform 12 Burpees

Strict weighted chin up

5 x 3 up to a heavy set

Rest 2 min between sets

10 ROUNDS

Choose a set amount of calories as a target for each machine, each round - go for 10-20 cals each station and rest for the rest of each minute

• 1 min Assault Bike
• 1 min Row
• 1 min Ski-erg
• 1 min rest

Note target cals etc in the notes

4 rounds
2min bike erg or echo bike
2min kettlebell swing 16/12
2 min plank hold
2min shuttle run (7+7m)

Front Squats
2x3 @82,5-85%
2x2 @87,5-90%

TEAMS OF THREE

AMRAP 30

a) row

b)
60 sit-ups
50 KB swings/or Db snatch (16/24 kg)
40 KB/DB goblet-hold lunges
30 up&down

E6-5-4-3-2MOM, alt. between a & b: (tot 40min)
a) 10+10 landmide twist
10 double kb/db suitcase deadlift straight into 20-30s farmer's hold
- ei re-grippiä viimeisen toiston ja pidon välillä
- jos teet käsipainoilla, riittää että toinen pää osuu maahan maveissa

into remaining time row

b) 10+10 alt. goblet cossack squat
10+10 staggered stance russian kbs (silmien korkeudelle)

into remaining time bike erg / echo bike / ski erg

RPE 6-8, go by feel. Määrittelet treenin rasittavuuden pitkälti koneen tahdin mukaan.