Takomotor EMOM 20 (40 sec on, 20 off)

Min 1: DU 40 reps
Min 2: OH lunge steps 5/side
Min 3: Box jump overs 10 reps
Min 4: 1 min rest

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 dl
6 snatch
‎4 bk ext

bench press(15)
3x6

Metcon/*Rx(10)
amrap 10
3 snatch 75/55-*95/65
15 plate jumps /*du's

rest 3 mins then
work up to hvy snatch in 8 mins

Finisher
80 cross crunch
30 cuff iso per
1 min sh distraction
2 min bf stretch

10 rounds

2 deadlifts 150kg/120kg

200m run

Row 1500m
20 Power Clean 80/60kg
10 MU

This is for time. Scale if needed. Target <12min but go faster if you can!

10min EMOM
Power Snatch + 2 Overhead Squats
(Work up to heavy)

EMOM 16 (4 rounds)
a) 7 Wall Balls + 3 Bar Muscle Ups
b) 15 Box Jumps
c) 5 Power Snatches + 5 Overhead Squats 42,5/30kg
d) 15/12 Cal. Row/Bike/Ski

Alkavalla minuutilla 36 min. ajan

1. Kahvakuula heilautus 12
2. Boxi hyppy 12
3. Farmari kävely käsipainoilla kahvakuulilla 50m.

20mins. alternate:
6x Ring Dips (ring-to-chest full ROM)
6x Burpees Jump Over Box

For quality;
30s. Hollow Rocks
3+3 Turkish Getups
10-12 Alternating Pistol Squats
1min Easy Row/Bike

3x
New Interval every 3rd minute

A) 15/12 Cal. Assault Bike

B) 20/15 Cal. Row

C) 15/12 Cal. SkiErg

D) Sled Push- Pull - Farmers Carry