EMOM 10:
Odd: 6 C2B
Even: 10 WB 9/6kg

Rest 3min

EMOM 10:
Odd: 10 Ring Dips
Even: 12 Alt. DB GTOH 22,5/15kg

Rest 3min

EMOM 10:
Odd: 10 Burpees
Even: 30sec 90° Wall sit

Rest 3min

EMOM 10:
Odd: 10 GHD sit-ups
Even: 10 Box jump Overs 60/50cm

60 minute Bike, Run Or Row

Deadlift, Tempo 4-6 sec Down.

2 x 5 x 50%
2 x 5 x 60%
2 x 3 x 70%
2 x 2 x 75%

Send Off 3:00

Bench press 5-2-5-2

For time:
1000/800m Ski
80 DU
20 Front Squat 43/31kg
40 GHD Sit-ups
20 Front Squat 43/31kg
80 DU
1000/800m Ski

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
3 rounds for time:
200-m ergo
21 KB Swings
12 ring row

Voima
E2MOM, 4 rounds
6+6 box step up
* -sopivan haastava boxi*

WOD
3 rounds for time:
6+6 DB hang power cleans
10 KB sumo DL
ergo 8 cal

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

2 rounds for time:
1600m Run
- Rest 1min btw