On the Minute x 10
2 Power Cleans + 1 Split Jerk
Athletes choice on loading

3 Rounds of:
9 Handstand Pushups
15 Burpee-Box Jump Overs
21 Front Squats 60/40kg

3 Rounds for time:
400m Run
21 KBS 24/16kg
15 K2E
9 Ring dips

barbell step-ups

10-10-10-10

(use a height which allows for the step-ups to be done just using the front leg, 10 each leg)

Shoulder press + push press

5x10-15 + max reps

Elikkääpäs alkuun 10-15 shoulder pressi ja sen jälkeen välittömästi max toistot joka sarjaan VAPUJA. Päyreesti 50% Shoulderista kannattaa lähteä

Back squat

5 x 18-22@50%

Rest time 2:00

Front rack walking lunges 4x10m
-kahvakuulilla
-90s. lepo

4x5/5
Sitting Strict KB/DB Press

EMOM 16
a) 15/10 Cal. Row/Bike/Ski
b) 12 Sumo Deadlift High Pull 42,5/30kg
c) 10 C2B Pullups
d) 8 Burpee Box Jumps

3-5 sets, rest as needed

3 x Broad Jump

Jump as far as you can 3 times with both legs.