3 rounds :

10 Banded Circle
10 Push-Ups
10 Hollow Rock
5 Ring Dip
1:00 Row

Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10 toe up rdl with barbell
10 front rack lunges in place
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3 x 15-20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
3x4 Front squat @50-60% of 1rm front squat, keep the speed!
rest 2-3 min bwn sets

Emom 10
1 squat snatch @85%

rest few minutes and start c&j

Emom 10
1 clean&jerk @85%

Metcon
10-8-6 reps
Shuttle Runs (1 rep = 7.5m)
15-12-9 reps for time
Overhead walking lunges @50/35kg (masters 42.5/30kg)

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets

5 sets of Front Squat + Back Squat
Sets 1-2: 2 + 2 @75% 1RM Front Squat
Set 3: 2 + 1 @80%
Sets 4-5: 1 + 1 @90%
- Rest 2-3min btw sets

Rest day - what did you do?

E7MOM x5:
400m run
15 double kb suitcase deadlift (2x32 / 2x24)
21 russian kbs (32/24)

Target: work <3:30, Overall RPE 7,5-8,5. You'll have good long rests, so try to push the pace while working.

For time :

Bike 1000/900m
Deadlift 30-20-10 80/60kg

Deadlift ( Stop`n Go )

5-5-3-3-2-2 ( Raskasta ei maksimi )

SO 2:30

3 x 8 Wide Grip Pull-ups, use band. Go Every 2:30

4 x 6, Incline Bench Press w/ DB´S Go Every 2:30

4 x 10, Shoulder Press w/ DB´S alternating. Go Every 2:30

Biceps Curls 3 x 14, alternating. Go Every 2:30

EMOM8:
a) passive hang on rings
b) windmill (20s left, 20s right)
c) seated external rotation, left
d) seated external rotation, right

Work 30-45s / min.

21-calorie ergo
9 deadlifts (42,5/60 kg)
6 push jerks
3 squat snatches

Scaled WOD
5 rounds for time:
12-calorie ergo
9 deadlifts
6 push jerks
3 power snatches