Straight Leg Landmine Sit-ups
3 x 10 each. Rest 60s
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Voima
E2MOM, 4 rounds
12 ring row

WOD
EMOM 16:
Minute 1 | :30 calorie ergo
Minute 2 | :30 sit-ups

5 2-minute rounds of

• 10 burpees
• 200-m sprint
• Max-rep burpees

Rest 3 minutes between rounds

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 8 x 500m @ 5k pace. 30 sec rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

4 rounds for quality:
10 Bench Supported DB Lat Pull Overs, pick load
1min Sandbag Bear Hug Hold 60/40kg
- Bear hug hold should be unbroken. Keep your chest high and legs locked out.
- Rest 1-2min btw rounds

5 sets of:
2 x [1 Paused Snatch Deadlift (5sec under the knee) + 2 Hang Snatch Pulls]
- 5 heavy sets
- Use grips
- Rest 2min btw sets

4 sets :
EMOM 5
1 Power Snatch
- Rest 3min btw EMOMs

Set1: @70-75%
Set 2: @75-80%
Set 3: @80-85%
Set 4: @85+%

Warm Up
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
10 Kip Swings (small ones)
10 Handstand shrugs
10 Banded good mornings
5m/side KB rack Duck walk
+
Deadlift
Build to working weight over 4 to 5 sets of 4 to 5 reps. Practice smooth touch-and-go reps as well as quick drop-and-go reps.
+
2 rounds @ increasing pace
4-6 toes to bars
4-6 wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
rest 1-2 min bwn rounds

Workout
Part 1
3 Rounds rounds for time
15 Toes-to-bars
15 Wall balls @ 9/6kg (20/14lbs)

Part 2
3 rounds
12m DB front rack walking lunges @ 2 x 17.5-22.5/10-15kg
12 Handstand push-ups

Part 3
3 Rounds
9 Deadlifts @ 65% of 1rm
9 Burpee pull-ups

TARGET IS SUB 7 MINUTES ON EACH PART. REST 5 MIN BWN Parts.
SKAALAA TOISTOJA ALASPÄIN TOES TO BAREISSA JA HUSPUISSA JOS EKA KIERROS ON JO NS. MAKSIMIT UNBROKEN TEHDÄ. MAKSIMISSAAN 3 OSAAN SAAT JAKAA LIIKKEET.

ACCESSORY WORK
3 SETS
8+8 DB ROW @ HEAVY
6+6 BULGARIAN SPLIT SQUAT @HEAVY
REST 2 MIN

Cool down
2-3 min light cardio
1+1 min banded lat strech
1+1 min hamstring strech
1 min cobra to downdog
1 min prayer pose

AMRAP 34:00 with Partner

0:00-10:00
5 DB Push Press @2x22,5/15kg
10 Box Jump w Step Down
- Goal: Hard effort. complete a full round before tagging in your partner

Rest 2:00

12:00-22:00
5 DB Hang Power Clean & Push Press
60 Meter Farmer Carry
- Goal: Hard effort. complete a full round before tagging in your partner

Rest 2:00

24:00-34:00
5 DB Hang Cluster
10 No Push Up burpee
- Goal: Hard effort. complete a full round before tagging in your partner

Rx+: 6m Handstand Walk for DB Push Press

4 rnds

12 GHD hip ext, BB snatch grip - bar hangs from hands
12 bicep curls
10 lateral raises
- rest as needed
- As heavy as form allows