2x3 @kohtalainen
2x2 @ +2-5kg

3-4rounds
3-10 strict pull up
10+10 s.l Romanian deadlift

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Pause Front squat
In 12 min built up to daily 3 rep max
4 sec hold at the bottom, NO BOUNCING up

then

3 x 3 @ 75%
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up

Unbroken Sets For Load:

15-12-9

Rest as Needed Btw Sets.

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

Squats & ABS

ULKONA JOS HYVÄ KELI

8x 2MIN AMRAP, 1MIN REST BETWEEN (23min total)

AMRAP 2
200m run
max reps plate ground to overhead @20/15kg

-rest 1min

AMRAP 2
12 toes to bar
max reps sled push

-rest 1min

AMRAP 2
30 kb swing @20/16kg
max reps box jumps

-rest 1min

AMRAP 2
35 push press @20/15kg
max reps hang power clean @20/15kg

-rest 1min

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

Voima
E3MOM, 4 rounds
8-12 Goblet squat

WOD
For Time
15 - 10 - 5
row cal
push up (matala tanko)
sit up

For Total Load:
5 Sets of 5