”I Go 30 reps - You Go 30 reps”

30min

Mix anyhow
Calories
Biceps Curls
DB Snatches
KB Swings
Goblet Squats
Burpees
Wall Balls

A) Power Clean
5 x 2 @ approx 75% of 1RM; go every 1:00 to 1:30
- Drop and reset each rep.

B) Back Squat
4 x 6. Rest 2:00
- build to a heavy 6 for the day. No need to max out.

”Heidi”
23 min
23 Kyykky
23 Etunojapunnerrus
23 Kahvakuulaheilautus 24/16kg
23 Askelkyykkyhyppy
23 Istumaannousu
23 Boksi hyppy

24 DU
18 WB

For time
50 toes to bar
Every time you break perform 5 burpees to target

7x3

V2

5 Rounds
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)

Push Press + Push Jerk + Split Jerk
7-8 sets x 1 + 1 + 1

Working on technique and build to daily max

Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
Option: Stay light, technique focus only.

30 min PK
1000m row
10 box step overs 60cm/50cm
20 kb swings with light weight
30 s hang from the bar
30 s + 30 s side plank
1000m bike erg
24 s hollow body hold
24 s arch body hold