Mobility/ Open gym

5min Row/Airbike

Then 3 rounds:
7 Double KB Deadlift
7 Double KB Push Press
7 KB Front Squat
7 Burpee over KB
7 Hollow Rock

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Thoracic Flow video and or Squat Flow with a Plate video

Penkki 3x2x85-90%
Dippi 3x3 + 1x8-12
Vipunostot sivuille 3x12-20

20min Bar MU/ KippingC2B/ Kipping PU

BAR MU STRENGHT

EMOM 12

4-6 Russian dip turn on a box with 3s. pause

4-6 dip on a box

4-6 Kipping swing

4-6 StrictC2B

Kyykky 3x2x85-90%
Hypyt (käsipainoilla) 5x5
SitUps 5x6-12

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(20)
50 db front rack lunge-35/25-challenge-45/35
50 s/a db sh 2 oh-35/25-challenge-45/35
200 singles-challenge-200 double unders
50 s/a db sh 2 oh-35/25-challenge-45/35
50 db front rack lunge-35/25-challenge-45/35

Opt(12)
1600m run
4x2 bk squat-tempo 3-1-3-1
3x1 front squat
5x5 bk extension

Finisher
50 alt sit up
1:00 pigeon per

21-15-9 Reps for Time
Power Cleans @50/35kg
Shoulder-to-Overheads @50/35kg
Burpees

TC:17'

TEAM WOD of 2 switching as needed

100 Hang Power Snatch 30/20

100 Handstand Push Ups or DB Push Ups

200 Lunges as a team together

-Köysikiipeilytekniikka
-Sumodeadlift high pull - tekniikka
-Abmat sit up

Banded Pull-through: 4 x 25. Rest 60s.
- sumo stance