BackSquat 8RM, in twenty minutes

2x2x[1+1+1+1]@barbell, 1+1+1+1@up to the maximum of the day,
then do 1+1+1+1@90% of that max, jerk-%, rest btw sets 2min

YGIG (modified for partner wod)

9min AMRAP OPEN 13.4
3-3, 6-6, 9-9,12-12..
Clean & jerk 60/40kg
T2B

Rest 3min

9min AMRAP OPEN 11.2
10 Deadlift 70/45kg
12 Hand release push up
16 Box jump

Rest 3min

9min AMRAP OPEN 17.5
10 Thruster 42,5kg/30kg
36 DU

Rest 3min

9min AMRAP OPEN 19.1
20 Wallball
20 Cal row

24min EMOM (5 rounds)

• Box Jump
• Wall Walk
• Sit Up / T2B
• Rest

EMOM 20 (0:45 work / 0:15 rest)

1) Wall-facing handstand push-ups
2) Rope climbs
3) Kipping handstand push-ups
4) GHD sit-ups
5) Rest

Format. Each minute is AMAP (As Many As Possible) reps. You can break the reps into sets as you want (or do a single bigger set).
Intent. Accumulate EXCELLENT repetitions.

HSPUs → Wall-facing → Strict → Kipping
Rope climb → half-way up
GHD sit-ups → GHD sit-up to parallel

Takakyykky 4x12
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LÄMMITTELY
10min AMRAP

45s ergo
5+5 Samsonin venytys
5+5 kasakkakyykky
10 kyykky-takareisi-pumppaus
16 dead bug
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PRIMER
3x6 takakyykky, 3s stop pohjassa (kevyt)

TAKAKYYKKY
4x12 @50% /1RM

-2-3min lepo sarjojen välissä
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APULIIKKEET
3x10+10 yhden jalan lantionnosto RPE 6-7
3x10-15 istumaannousu suorin vartaloin (tanko tai levypaino suorilla käsillä)
3x15 pohkeet istuen RPE 8

-1-2min lepo sarjojen välissä
-liikkeet joko yksi kerrallaan tai kiertävänä

2x2x[1+2]@barbell, 1+2@up to the maximum of the day,
then do 1+2@90% of that max, sn-%, rest btw sets 2min

AMRAP3
-3 hspu
-6 t2b
-9 double KB deadlifts 2x 32/24kg

Rest 2

AMRAP3
-3 hspu
-6 pull-ups
-9 v-ups

2-3sets:

10-15 snowangel
40+40m s.a farmer carry