A) every 3 mins x 4 sets
12 alt. gorilla row
12 alt. front rack reverse lunge
12 alt. push press

B) For time
10-9-8-7-6-5-4-3-2-1
KB hang squat cleans@2x24/16 kg
Push ups on kettlebells

Time cap: 13 mins

C)
Tabata
deadbug
russian twist
@light weight

21-15-9
Row cal
wall ball 9kg/6kg
Box jump 60cm/50cm

E75s x18:
a) 3-5 power clean (dng)
b) 20 DU / 30-45s training / 40 SU
c) rest

Weighted gymnastics strength

5-4-3-2-1 weighted pull up
5-4-3-2-1 weighted ring dip
(rest as needed)

Recovery WOD
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 step back lunge + knee raises
12 perfect push ups
8/8 windmill
Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded single leg hip bridge + 8 banded hip bridges
12 ab wheel roll outs
8/8 single arm bicep curl
Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
16 cossack squats
12 ring face pulls
:45 Front Plank Hold
pidä lepposa ja laadukas tekeminen yllä, tarkoitus on palautella lihaksia/jumeja. Leppää kiekan päätteeksi fiiliksen mukaan 1-2 min ja seuraavaan. Mulla otti aikaa 45-50min kun tein tän.

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

8:00 of Rope Climb Practice.

• Avoid rushing here, instead try to practice efficiency and calm control during your reps!

3 rounds

2:00 Echo
10 Cossack Squats
5 Push up to Down Dog
5 Medball Hug

E4MOM x5
100-200m run into
6 wb
12 db snatch

Target: Work between 1:15-2:00.

Rx´d

For time:

3rounds:
400m run
10 hspu
10 power clean @60/40kg
10 c2b

REST 5min

1round:
400m run
40m hs walk

Scaled

For time:

3rounds:
400m run
6 hspu (abmat if needed)
10 power clean @50/35kg
10 pull up

REST 5min

1round:
400m run
5 wall walk