12 x 30s on / 20s off:
1. wide stance thoracic rotations
2. banded face pull + external rotation
3. squat to hamstring
4. prone snow angel
5. deadbug
6. alt. air squat + squat jump

Push press

8-8-8-8

E3MOM / 3+ REP IN TANK

3 sets:
10 x 1min ON / OFF
- Row
- Ski
- AB

Flow:
1st set is 10 rounds of 1min ON / OFF Rowing (20min).
2nd set with Ski and the 3rd and final set with AB.
Score: Total Calories

10 Kierrosta aikaa vastaan

5 Maastavetoa 40-45%
3 Punnerrusta
1 MU / C2B / Burpee+hyppyleuka

Back squat

3-2-1-3-2-1

E3MOM /2-3rep in tank

1. Clean deadlift + low hang muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2+2
   rest 90s

2. Clean deadlift +low hang clean + split jerk
   6-7 x 1+2+1
   rest 2min

3. Power clean + push press
   4-5 x 2+3
   rest 2min

Front squat

4-3-3-4

E3MOM /1-2 RIR

Warm Up
2 sets
5 scorpion strech R/L
10 cossack squats (2-3 sec pause)
10 side plank clamshells with band R/L
24/16 calories rowing @easy to fast pace

Strenght
Tempo Back Squat 3x6reps@45-55% of 1rm (3-41X1)
Rest 2-3 min bwn sets
Tempo Barbell Hip Thrust 3x10-12reps@35/50kg (2-3 sec lowering down, up, 2-3 sec pause)
rest 2-3 min bwn sets
Z-Press with Dumbbells 3x8 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at OH before next rep)
rest 2 min bwn sets
3 sets
Ring Row x 10 + single arm elevated plank row with dumbbell x 10/10 reps
rest 2-3 min bwn sets

Metcon&Stamina
Emom 10
odd : 2/1/2/1/2 rope climb
even : 5 american kb swings @16/24kg + 5 goblet squats

Kyykky 1x95-97,5%

Stoppi-kyykky 4x4x60%
-3s stoppi

Jefferson Curl 3x15x15-20%

Sivutaivutus 3x15 / puoli

Kyykky 3-3-3+