A,
Back Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
Weight should be heavy, with the goal of no fieldwork sets. Try not to stand at the top of each rep for too long bust just enough time to help you catch your breath and brace for the next rep.

B,
10-9-8-7-6-5-4-3-2-1 reps, for time of:
USA Kettlebell Swing, 32/24kg
Bar Muscle-up
Goal: sub 12 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
12 Scap Pull-ups
15 Band Face Pulls
Lateral Raise Hold, pick load, 20 secs

-5 bench press 45/30kg
-8 V-ups

Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
Pick a weight that is challenging for 20-30m efforts.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Teams of 3 for time, time cap 45min (with partner 50 rep)
Jos tekee salilla niin ratakierros=1km bike

ratakierros
75 hang c&j/hang power snatch
ratakierros
75 pull up/jumping pull up
ratakierros
75 bar over burbee
ratakierros
75 etukyykky/valakyykky
ratakierros
75 t2b/leg raises
ratakierros
75 viivajuoksu
ratakierros
75 weighted lunge
ratakierros
75 thruster
ratakierros

Painot:
naiset 20 kg
miehet 30 kg
Kisailijat:
naiset 25 kg
miehet 40 kg

4 rounds for time:
400m Run
15 T2B

TC 14min

4 sets of 4 Push Presses
Set 1: @70%
Sets 2-4: @75%
- Rest 2min btw sets

5 rounds

15 kettlebell swings @32
10 lunges
15 cal ski
10 pushups
15 situps
10 kb sumo deadlift highpulls @32

Voima
E3MOM, 4 rounds
8+8 box step up
-sopivan haastava boxi

WOD
3 rounds For Time
20cal ergo
21 KB Swing
12 ring Row

ULKONA JOS HYVÄ KELI

AMRAP 25
300m run
12 db box step ups (6+6)
12 goblet squats
300m run
12 db hang power clean (6+6)
12 db push press (6+6)

EMOM 10
O: 40 DU's + ME unbroken HSPU
E: rest