3 rounds
1 min bike erg
8 bulgarian split squat e/s
10 banded good morning
3 inch worm

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EMOM 30 min
1) 8 box step over 2x 22.5/15
2) 15 KBD 24/16
3) 7 push up
4) rest

4x 12min

1) Kone

2) 8-10x liike
Boxille askellus
R-rangan pumppaus kädet laatikolla
Lantion ojennus
Mave pyöreällä selällä (kahvakuula)
Sivutaivutus

3) Kone

4) 8-10x liike
Lapapunnerrus ja rist. nilkan kosketus
Lonkat ja kierto
Skorpioni
Lapaveto
Yhden käden rengassoutu
Dead Bug

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat 4x3-5

Workout

A) Front squat
4x5 @75%+
Rest 3min
Start with 75% 1RM and work up in sets if feeling good

B) 3 rounds
6-8 ring dip
Rest 1min
Max reps (-2) wide grip pull-up (goal 6+ reps)
Rest 2min

C) 3 rounds:
10 DB press
10 inverted ring row
1min rest

”Coach Kilmer”

16min
20/16cal soutu
16 yleisliike boksihyppy
16 1-käden kp rinnalleveto + työntö 22,5/15kg

Emom 10

Nousulla, mutta jätä varoja
Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

2-3 rounds:

5+5 deadbug
10 snowangel
15 wall squat

Warm up
2 rounds
200m jog/light run
20 alt leg body weight RDL
20 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
20 alt leg v.ups

10 rounds
1 min reipas kävely + 1 min hölkkä + 1 min kevyt juoksu

Accessory Work
1-2-3-4-3-2-1 reps of ring muscle ups or bar muscle ups
rest 30-60sec bwn
1-2-2-2-1 reps of legless or normal rope climb
rest 30-60sec bwn
Accumulate 60 alt leg v-ups

Mobility of your choise today at some point

Push Press
5 x 2
add 1-3kg to last time
- rest as needed

For time:

30-20-10 Cal Ski
50m - 30m - 20m D-Ball Carry ( Bear Hug ) 60/40kg
15-10-5 Bench Press

Benchpress @ BW or 80%

CAP 15

AMRAP 14

60 Calories Row
50 Toes to Bar
40 Wallballs 20/14p
30 Power Cleans 60/42,5kg
20 RMU ( BMU )

• Use the row as a "buy in "
• Break the toes to bar into sets of 3 or more
• Break Wallballs into sets of 8 or more
• Perform power cleans in singles or small sets
• Chip away at the RMU and try to stay to moving