5 sets of:
10 Dumbbell Push Presses
10 Hammer Curls with Dumbbells, 10 per käsi
Rest 90 seconds
merkkaa push press

5 sets of:
DB Bench Press x 8,6,6,6,4 @ 22X0
Rest 90 seconds
DB Bent Over Rows x 8,6,6,6,4 @ 22X0 (Mahallaan penkillä maaten. Korota penkkiä, jollei kädet mene suoraksi maahan.)
Rest 90 seconds
Stationary Dips x 6
Rest 90 seconds
merkkaa pena

EMOM 16:
Minute 1: 10 Romanian Deadlifts
Minute 2: 10 Goblet Box Squats (parallel box)
Minute 3: 10 Air Squat Jumps
Minute 4: 20+20m Asymmetrical Carry (switch sides at 20m)

3rds
50 x WB
25 x DB Snatch
3-2-1 x Legless Rope Climp

3x 10

"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

3 ROUNDS FOR TIME:

30 WB 9/6kg
30 SDHP 35/25kg
30 Box jumps 60/50cm
30 Push presses 35/25kg
30cal Row
30 Push-ups
10 Back squats @BW

For time:
50 Wall Balls
40 Toes-to-bar
30 KB Swings 24/16kg
20 Burpee-Box Jump overs
100 Double Unders
20 Handstand Pushups
30 DB Snatches 22,5/15kg
40 Pullups
50 Cal. on a machine

Run / Row / Bike / Swim for 35-45min
(Heart rate: 60-75%/max HR)

"50 min with the bar”

50 min EMOM:

1-10min: 5 Power Snatch + 5 T2B
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU

Loading: 20/15kg

Every minute on the minute do 5+5 on the same minute.
Scale the loading and reps if needed. You should have around 30sec rest on each minute.