For time:
Accumulate 5min of Plank Hold

Odd: 10m Walking Lunges w/ DB 20/15kg (only 1 DB, you can carry it anyway you choose)
Even: 10-15 Burpee Over DB

10 min AMRAP
8 burpee box jumps 60cm/50cm
8 C2B
8 T2B
8 pistol squats alternating

Maastaveto 5x1x80%
-joka sarjan jälkeen linkkarit x 10

Tekniikkavedot 3x8x35%
-joka sarjan jälkeen pendlay row x 5 (sama kuorma)

Core-jumppa:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min

EMOM 16
1) 85 strict c2b pull ups
2) 6 alt. weighted pistols
3) 4-8 tempo HSPU
6 s. down, kick up
use deficit if can
4) rest

4 rounds, rest 30s. b/w movements

7 DB bent over row e/s
8 DB 1-leg rdl e /s
8 KB bottoms up press e/s
@ AHAFA

0-10min:
2min Soutu + 12 Kasakka kyykky

10-20min:
2min Pyörä + 8/8 Tuulimylly

20-30min:
2min Kelkka + 6/6 Perfect stretch

30-40min:
8/8 Yhden jalan maastaveto
10 Kepin pyöritys istuen

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Nousu raskas 1, ei pummia

4x2 @75-80%