Voima 2
Squat 3,3,3,3,3 (nousevilla painoilla)
tauot 2 min.

EMOM 5
Power Clean + Shoulder press x 3 (70-80 % Max)

EMOM 5
Squat Clean and Jerk x 3 (70-80% Max)

10-8-6-4-2 C2B
10-20-30-40-50 doubleunders
first 10 c2bs and after that 10 doubleunders etc.

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6min AMRAP
20 Box jump
10 Push up (HR)
20 DU

Goodmorning
4x4r @ App. 80% from bodyweight
1min Recovery

10-9-8-7-6-5-4-3-2-1
TRX Knee Tuck
KB Swing
TRX Burpee (1 leg in TRX. Switch legs every round)
KB Goblet Squat

15min cap

A.
Four sets of:
Bench Press x 4-6 reps
Rest 60-90 seconds
Single Arm Dumbbell Row x 8-10 reps each arm
Rest 60-90 seconds

B.
For time:
1000 Meter Row
—-
Five rounds of:
20 Wall Ball Shots
10 Ring Dips

12-10-8-6-4-2
Burpee Box Jumps
Heavy Sandbag Lunges (bag on shoulders)
No time element. Rest as needed and get the work done.