Push Press

3-3-3-2-2-2, climbing weights

Go Every 2:30

Teams of 3

2x 16min ON/2min OFF

A) 23/18 Cal SkiErg
🔽
3x10m Shuttle Run
+
Max Cal BikeErg
🔽
Rest

B) 23/18 Cal Row
🔽
3x10m Shuttle Run
+
Max Cal Echo Bike
🔽
Rest

20min T2B tech

Deadlift

10-8-6

E3MOM / 1-2reps in tank

4x2 clean 70-75% / drop&go
4x1 clean 75-85%

Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@50-70%
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@50-70%

Accessory Work
Sledge Push 1x40m + 2x20m + 2x10m , build in weights but keeping load light/moderate
rest 1.5-2.5 min bwn sets

25min ajan laadukkaasti YGIG

30 Cal
12m HSW tai 4 WW
24 Askelkyykkyä

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
6-8 step back lunges @semiheavy
rest 1 min
8-10 strict hspu / Box Hspu / z-press
rest 2 min

Metcon
3 sets
1 min max calories rowing
1 min max reps of walking lunges
1 min max reps small kip knee raises (almost like strict ones)
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

On the minute for 20min
1. Handstand push-up
2. High box jump 75/60
3. Rope climb
4. Bike erg / echo bike for cal
5. Rest

Deadlift

3x8

E3MOM / 2-3 + reps in tank / not too heavy