EMOM x 12

squat snatch
6x2
6x1

2s pause knee level

45min @ 60-70% HR

3min Row

3min Bike

3min of
8 KBS 16/12kg
8 Push Up
8 Ring row
4+4 Rotating side plank

Open workout 11.1 & 14.1

10 min AMRAP:

• 30 tuplanaruhyppy
• 15 raaka tempaus (N 25kg / M 35kg)

3 Rounds for time:

10 Power Snatch 40/30kg
10 Burpee Box Jump 60/50cm
50 DU

TC 7min

Working 3 Minutes on: 2 off. 6 Intervals 3/3

A. 20/15 Cal Bike or Row
8 Bar MU
Max Cal Bike or Row (same machine)

B. Run 400m
10 DB thrusters 2x22.5/15
Max Burpees

Score is Cals + burpees

Scale MU to a challenging number or C2b, pull up.

Takakyykky 6RM, + maksimi toistot 80%

5 Rounds

Start a round every 2 min

10 Alt. Weighted Box Step-up
6 Alt. One arm devils press

22,5/15 kg DB

3 RFT

15 Thrusters 40/30 kg
15 Chest to Bar pull-ups

Timecap 8 min

5 kertaa:

2 - 2 - 2 - 2 - 2 weighted pull-ups.

80-100% 2 RM max.

EMOM 12

3 Squat Clean
2 Squat Clean
1 Squat Clean

Add weight after every round

Last round @ max 80%