E2MOMx5 Power Clean x3

3 rounds of 2 min max burpees with 2 min rest between

then

6 sets of 20sec on 10sec off plate lateral hops (aka ski jumps)

say goodbye to burpees... for now

15min workout

18mins

Barbell Cycling
3 RFT*
30 Deads, 80/60
20 Front Squats, 80/60
10 Power Cleans, 80/60
*Rest 2 minutes between rounds

Barbell Bent Over Row (supinated grip) 6-6-4-2-2 (2 sec pause at top)
Uneven Reverse Lunges 5x 6per side (One arm= DB overhead lockout, one arm=KB at hip; alternating legs then switch arms when you're halfway)

Set #1= warm up/practice round
3min rounds

18min

3 kierrosta

1min tuplanaruhyppy
1min 2 käden kahvakuula vauhtipunnerrus
1min lantionnosto lisäpainolla
1min lepo

11 min.

(70%/5)3
(75%/3)2

5 Rounds for time:
10 Strict pull-ups
15 HR Push-ups
20 Weighted OH lunge steps 20/10kg plate.

Work on muscle up progressions

Every 2 minutes x5
9 Power clean
9 Deadlift
9 STOH

7min amrap:

• 1000m soutu
• maksimitoistot burpee soutulaitteen yli