Hypyt 3x5
Kyykky 3x7x75%
Hyvää huomenta 4x6 (ala-asennossa stoppi)
Etuheilautus 5x12-20 (sumo-/puolisumo-asento)

In teams of 2 for 30 Minutes:
Barbell Carry x Max Distance (60/42.5kg)
*1st 15mins is a Front Rack Carry
*2nd 15mins is a Back Rack Carry

Rx+: 70/47.5kg

EMOM 8:00
3 Paused Front Squats @65-70%.
– 2 Second pause each rep

EMOM 4:00
5 RDLs @same weight as Front Squat

Landmine Rotations : 3 x 40 (total). Rest 60s.

Accumulate:
100-200 Banded Leg Curls (each)
60s RKC Plank
*Accumulate volume however you see fit

4RFT
60 du´s
9/6 strict HSPU
3/2 rope climb

TC 10

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 walking front kicks
5 ground to overhead
5 hip rotations per
5 inchworms

Metcon/*Rx(15)
3rds
20 hrpu
15 *c2b(mod as needed)
10 cleans 115/75-*135/95

@ 21:00 min mark
2x200m sprint on the 2 min

@26:00
otm 6-hang clean-climb to hvy

Finisher
2 min hip opener
2 min low back smash
2 min lax ball
1 min IT stretch
1 min plank
15 side plank punch through

Strength: 15 mins to build upto a heavy complex of:-
1 strict press
1 push press/jerk
1 split jerk

Wod: 3RFT
400m run
20 T2B
20 front squats@40/30

Strength: hardest movement first , if you can strict press it you can push and split it. Aim to go heavy.

Wod: we've been working on ranges and pacing so test out your hard work on this Wod. Don't start off to fast and break down T2B sensibly to avoid singles in round 3.

3 Rounds of:
1a) Banded Facepulls x 20-25. No rest.
1b) Stretched Plank x 15-20s. No rest.

Complete as many rounds as possible in 20 minutes of:

• 5 chest-to-bar pull-ups
• 10 wall-ball shots
• 15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell