Alternating Between Strict Shin-Ups & Shoulder Press ( floor ) 5 rounds x Every 2:00

5 Chin-Ups
7 Shoulder Press

( Total 20:00 )

8min

5 crab extension
10sec passive hang supinated grip + 5 scapula pull ups
5 inchworm with push up
10+10 banded SA straight arm pull down

EMOM 10:
Odd: 15/12cal Row
Even: 30sec HS Hold

5 Rounds For Time

15-30 Box Jumps
15-30 Wallballs
400m Run

15 minute
Accumulate 4-6 Sets

5 Reps ea/s

A)
4 rounds
Single arm complex
3 dead clean and press
3 overhead lunge
3 hang snatch

B)
4 rounds
Single arm complex
3 cluster
3 push press
3 front squat

C)
In every 2’30”x 3 rounds
6/6 single arm front rack sit up
12 bear plank pull through
15 goblet good morning

Partner wod
14 rounds of:
14 Syncro Single Arm Dumbell Hang Clean & Jerk @15/10kg
14 Syncro DB Goblet squat
14 Dual Dumbell Push up ( YGIG)
14 Dual Dumbell alt. Renegade row ,total reps ( YGIG)
Timecap : 35 mins

Goal: sub 2:30 each round

Machine Intervals:
30 rounds, 30s ON / 30s OFF:
Calories, Machine Of Choice
- OFF = very easy, no full rest
- Choose number of calories and stick with it. Consistency!

Voima
EMOM 8
1. Wall sit 10-45s
2. Dead hang 10-45s

WOD
For Time: tc 15min
240-m run (3 rounds)/ 20cal ergo
20 Push up (matala tanko/boxi) 
240-m run/ 20cal ergo
20 Worm push up
240-m run/ 20cal ergo
20 Plank shoulder tap 
240-m run / 20cal ergo

11.1. Tempaus

A. Lämppä
4x 3+3+3+3
Veto, pysäytys polven yläpuolella
Voimatempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja 1
3-4x 1+2
Veto, pysäytys polven yläpuolella
Voimatempaus taskulta

C. Työsarja 2
3x 1
Tempaus

D. Työsarja 3
4-5x 1+1
Raaka tempaus
Raaka tempaus, riipusta polven päältä