Every 3 mins for 12 mins do:
6 Strict Pull-ups / 2 negative pull up
5 L/5 R Lateral Box Step up and Downs
3 Wall Walks to best effort

AMRAP 6

1 legless rope climb
50 DU

scaled 2 rope climb

OHS

1x4
2x3
2x2
1x1

Every 2min

6x
1 snatch pull + 1 power snatch + 1 hang squat snatch

Every 2min

EMOM 36

Minute 1 : 7 Push-Ups + 10 Air Squat
Minute 2 : 12/9 Cal Row
Minute 3 : 13 Dual KB Deadlift 24/16kg
Minute 4 : 12/9 Cal Bike
Minute 5 : 10 Pull-Ups
Minute 6 : Rest

4x 2+2+2+2
Clean pull
Hang power clean
Front squat
Jerk

4-5x 1+1+1
Power clean
Clean
Split jerk

4x 2
Power clean

Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Easy endurance work
5-4-3-2-1min
1) bike
2) row
3) ski
4) echo

target hr zone 2

COOLDOWN
10-20 min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM 36

Minute 1 : 7 Push-Ups + 10 Air Squat
Minute 2 : 12/9 Cal Row
Minute 3 : 13 Dual KB Deadlift 24/16kg
Minute 4 : 12/9 Cal Bike
Minute 5 : 10 Pull-Ups
Minute 6 : Rest

Warm Up
Band Pulls + Banded Hip Activation
then 2 rounds
30 plate hops
10 gtoh
5+5 plate single leg RDL
10 plate good mornings

Metcon&Strenght
Every 2 min for 10 minutes
20-50 double unders + 8/8/8/5/5 reps of deadlift @20-30-40-50-60 % of 1rm
then straight to
3-2-1-1-1 reps , build to heavy single for day (MUISTA TURVALLISUUS)
rest as needed bwn sets

Accessory Work
3-4 Sets
30-50m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
2-3 rope climbs
rest 2-3 min