4 Supersets of:
12 DB close grip bench presses (palms facing and DB's together)
12 DB 1 arm bent over rows

4 rounds for time:

• 400m run
• 50 air squats

Lämmittely:

10 takakyykky
10 pressi niskasta
10 etukyykky
10 Vapu
10 Raakarive riipusta
10 Etukyykky
10 Te veto
10 Korkea Te veto
10 Muscle Snatch Riipusta
10 Valakyykky

Tempaus polvelta (pukit) RM

Takakyykky 3RM

2 x korkea te veto + te veto

3 x (2+1)@90%
3 x (2+1)@95%
3 x (2+1)@100%

Lisäpainolankku 4 x 30 sek.

3x8min EMOM

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) Overhead Squats 50/35kg
(2) Double Unders

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box Jumps
(2) – Power Clean and Jerk 50/35kg

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB Snatch, alt. 22,5/15kg
(2) – Cal. Assault Bike

Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you'll alternate each movement for each interval of 20s work.

12x
New Interval every 3rd minute
25/18 Cal. (Or max 60sec Work)

A) Echo Bike
B) SkiErg
C) BikeErg
D) Row

"Hop Scotch"
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29

60 burpees
66 KB push press @ 16/12kg
132ft HS walk

10min Time Cap

Kipping
Every beginning 2 min x 5
T2b 5-15

Wod
For Time
Row 800m
Db/kb hang power clean and jerk 30
Run 800m
Db/Kb hang snatch 30

"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.