Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Double KB front rack walk lunges 2x24reps + 2x12reps
rest 1.5-2.5 min bwn sets
Dumbbell Bench press 2x12reps + 2x8reps
rest 1.5-2.5 min bwn sets
Dumbbell Deadlifts 2x12reps + 2x8reps
rest 1.5-2.5 min bwn sets
start with different stations (about 12-15 min station)

Metcon
6 min amrap
6 burpees
12 kb swings

3x5 V1-V2

EMOM 18
1.45s bike-erg/echo/ski @moderate
2.8-12 DB snatch alt. 50/35lb
3.rest
4.45s row @moderate
5.15m bodyweight walking lunge
6. rest

@RPE 3
-> Deload jumppa pysy RPE!

DEADLIFT

4x4

1-2 RIR

Partner workout

For time
100 shoulder to overhead 40/30
60 box jump 60/50
80 sumo deadlift high-pull 50/35
60 box jump
60 front squat 60/40
60 box jump

*Share reps with partner

3x5 V1-V2

8 x e2m: (alt A & B)
A)
6 KB swing 1x24/16kg
1-2 set of t2b @ easy
6 KB swing

B)
20-30 du
10/8 cal erg
20-30 du

RPE 2.5-3.5
-> lepoa pitää jäädä molemmissa vähintään 30s
-> skaalaa tarvittaessa määriä, jotta RPE toteutuu!

3x 5+5 V2

Split jerk 10x1x85%

6 x Every 2:00 (Build)
2 Hang Squat Snatch + 1 Snatch

3 x 5 Snatch Grip Deadlift