5 Rounds
Every 2 min
1. Erg (15 sec easy + 15 sec moderate pace)
2. Amrap 10 Kb Swing + 5+5 Step Back Lunges
3.  20 Sit Ups + 30-45 sec Plank Hold
4.  Amrap 10 Push Ups + 10 Bicep Curls
*Total 40 min
*Working Time ~1:45

45 min PK
1600m machine
100 rope jumps
30s HBH
30s ABH
10+10 kettle bell clean and jerks (light)
10 kettle bell swings (light
30s + 30s side plank
60s ass to grass

DT

5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
@70/47.5
75% HR
for quality tng DL+HPC+Stoh
weight should enable 1 round as grab and go

row 500m
3 Rounds:
8 Barbell deadlifts
6 Barbell hang power cleans
4 Barbell STOH

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Bench Press

5x3 @80% of 1rm
rest 2 min

Deadlift

5-3-1-5-3-1

Lift Every 3:00

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @30/20kg
200 cal row
300 double under
Timecap : 20 mins

Voima
E3MOM, 4 rounds
strict pull up 4-6
(matala tanko/kuminauha)

WOD
PariWOD For Time (you go, i go)
40 cal ergo
40 push press
40 KB swing
40 Wall Ball
40 sit up
40 up down

strict Press
1-1-1-1-1
- ahafa
- rest 2 min b/w sets

AMRAP 10

5 Burpees
10 Push-Ups
15 Air Squats
20 Sit-Ups

Etukyykky Nousu raskaaseen 3. Sitten 2 x 3
bulgarialainen kyykky 3x8/jalka Raskaahko

Punnerrus 3x10-15 Liikkuva / putkeen
Vaaka soutu 3x15

Sivutaivutus 2x15+15
Russian sit up 3x7+7
Hyvää huomenta 2x15

Bonus:
3 x supersetti
hauiskääntö tangolla 10
skull crusher 10