2-4 rds for quality:
10-25 GHD sit-up
5-20m HS walk

Rest 90s btw rds

Bench press:
10,9,8,7,6....1

Use 60-65%

After each set: 1 legless rope climb ( scale to 1 or 2 normal rope climb)

WOD (S):
EMOM 10
1: 12/10 cal bike or ski
2: ME unbroken ring dip set
rest 1:00
EMOM 10
1: 30-50 DU
2: ME unbroken C2B set
rest 1:00
EMOM 10
1: 12/10 cal row
2: ME unbroken T2B set

Optional Accessory
CONDITIONING

Easy 10-20min aerobic exercise with nose breathing only

RPE 2

Partner WOD

For time:
50 Toes-to-bar
3200/2400kg KB Swings
50 Pullups
50 Wall Balls
50 Box Jumps
6400/4800kg Double KB/DB Deadlifts
50 Sync. Bar Facing Burpees

2min rest

Max Cal. Until the clock hits 35min

40 min AMRAP:
40 WB
40 Deadlift 60/40kg
40 Box jump
40 KBS 24/16kg
40 Push-ups
40 Sit-ups
40 cal Row

Only one athlete works at a time, reps can be split in anyway!

Kyykky 3x3x max5 (palautukset 3-5min)

Maastaveto sumolla 5x5-8 (niille, jotka vetävät kapealla)
Etuheilautus sumolla 5x8-15 (niille, jotka vetävät sumolla)

SitUps lisäp. TAI Jalkanostot maaten lisäp. 5x5-15

Optional Accessory

STRENGTH

2-4 rounds, rest as needed

1) 5+5 KB Windmill
2) 10-15 GHD Hip Extension

RPE 3+ to 4

1 mile run
21 bw deadlift
21 bar over burpee
1 mile run
15 1,25xbw deadlift
15 bar over burpee
1 mile run
9 1,5xbw deadlift
9 bar over burpee

3-4 rds:

1-4 Strict rMU + 1-4 Kipping rMU

Rest as needed after kipping rMU

20min amrap:

5 strict pull-up
10 push-up
15 air squat
30 DU

Go with 80-85% pressure, focus on quality of movement!!
Scale strict pull-ups to 4/3/2 if needed, scale push-ups to 8/6 if needed.
Go strict c2b if needed.

Optional Accessory

STRENGTH

3-4 rounds, rest as needed

1) 20-30sec Wall Sit (loaded)
2) 10 Lateral Raises
3) 10 Banded Pull-Apart

RPE 4 to 4+