5 rounds for time:
60 DU
7/7m DB OH Walking Lunges 25/17,5kg
15 T2B
7/7m DB OH Walking Lunges 25/17,5kg

500m row
then 3 rnds
10 ghd sit up
3 broad jumps
10m empty sled push sprinklers

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EMOM 45

1) 50 DU's
2) 4-6 sand bag over shoulder
3) 10 box jump over 30/24"
4) 10m heavy sled push AHAP
5) rest

partner wod I go U Go
5 mins work 1.5 min rest

High Burpee Box Jump Over (double box)
Ski Erg
Air Bike
Row
double DB Push Press

every team starts at another station!

3-4rounds:

8+8 windmill
8 snowangel
8-16 hollow rock

8-6-4-2-2 V.3/120s

7x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
- add weight to last week 1-3kg per set

For time:
$ in, 40m HS-Walk
4 Rounds:
30 DU
15 T2B
$ out, 40m HS-Walk

Scaled:
40m HS-Walk = 120 HS Walking Steps

4x3 Max effort wb shots
Rest 60s

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4x3 Power clean into push jerk
Rest 2min

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4x2 snatch balance
Rest 90s

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4x5 snatch grip push press behind the neck
Rest 2min

Harjoitellaan osiot A ja B

A) Käsilläseisonta

• boxi
• boxilta seinälle
• potku seinälle
• vapaa käsilläseisonta

B) Käsilläseisontapunnerrus (HSPU)

• boxilta
• negatiivinen
• lantioharjoite
• kippi

Loppuun laadukkaasti

9 min HSPU EMOM
0-3 min 1-3 toistoa
3-6 min 3-5 toistoa
6-9 min 5-7 toistoa

Take the weekend to relax or pick up some training session which you havent done yet.
But, we are having clean&jerks and back squats + midboby strenght on monday so dont do anything which will harm them.