Four sets of:

EMOM 90 sek:

Dumbbell Strict Shoulder Press x 10 reps

Pull Up x 6 reps

Prone Plank Hold x 60 seconds

Merkkaa DB painot!!

AMRAP 3'
3 Power clean
6 Burpee

2' rest

AMRAP 3'
3 FS
6 Burpee

2' rest

AMRAP 3'
3 Jerk
6 Burpee

@60/40kg

5x2 power clean

uinti 400m
Pyöräily 17km
Juoksu 4km

AMRAP 17:
100 Meter Run
20 USA Swing (24/16kg)
100 Meter Run
20/15 Push-ups

Rx+: Wear a Weighted Vest

9 min AMRAP
10/7 cal bike or ski
15 kB swings
20 v ups

Rest 1-2 min

9 min AMRAP
10 each mountain climbers (total of 20)
10 box jumps
10 T2b or k290
200 m run

Rest 1-2 min

9 min AMRAP
15/12 cal row
15 wall balls
15 push ups

20min EMOM
Alt. Between a and b

A) 10-15 Burpees

B) One set Bear Complex, medium weights

Takakyykky Stopilla 6x2@80%

Etukyykky samaan vauhtiin 3RM

Varpaat tankoon 60kpl

1)
Snatch balance
2)
Snatch
3)
Ohs 6 x 2 (climbing)

Alternate for 5 rounds, rest as needed

5 Push Press RPE 4
10 Double KB Front Rack Box Step-Up (alternate stepping leg) RPE 3-4