Heels Elevated Goblet Squat
3 x 12-15, Rest 90s
- 2s down 1s bottom fast up

B)
Single Leg Supported RDL
3 x 8-10 each. Rest 90s.

Complete set every 2min for 24min:
Thrusters 7-7-5-5-3-3-7-7-5-5-3-3
- 2 waves of Thruster. You go heavier on the second set of each thruster set than the first. Warm-up the movement for 3-4 sets before starting the EMOM.

4x 1+2 @70-80%

3x 2+2 @60-70%

2x 3 @kevyt
2x 3 @lisää hieman +1-5kg

Work in teams of three, one working at a time, change as needed. 12 min time cap
50 x Toes to bar
50 x Power Clean (40/25)
50 x Hand Release Push-up
50 x Pull-up
If you finish before the 12 min time cap, do max nbr of wall climbs during the remaining time.

In teams of 2 or 3, in 15 min, find your three rep max front squat.

Sumo high pull 3x20
-kevyt lantion herättely
-kahvakuulalla

Kyykky 6x4 (70-75-80-70-75-80%)

Kapea penkki 3x15 (noin 40%)

Vipunostot sivuille 3x20

1 RUN
2 MU
3 Thruster 50/35 kg
4 sHSPU
5 HS Walk
6 Pistol Sguats
7 Power Clean 50/35 kg
8 WB
9 T2B
10 AB
11 Bar over burpee
12 Front rack walking lunges 50/35 kg

Snatch E 2,5 min 70-100%