For total Load:

5 Sets of 3

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

---

Tempo Front Squat
5 sets of 3
@ 75% of 1 RM FS
3 - 4 - X - 3

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s
(lankussa yksi puoli
kerrallaan, tukien esim.
penkkiin)

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

3 rounds:
15/12cal Row
20m SA DB Walking Lunges 20/15kg
1min Rest

Every 4min x 4:
15/12cal Ski
8 Strict Presses 43/30kg
10 Parallette Push-ups
8 Strict Presses 43/30kg

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

A,
"Peyton"
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
10 Dumbbell Thrusters, 2x22,5/15kg

Every 2 mins (starting at 0:00) complete:
40 Double Unders

At 20:00 - for time:
Run, 2 mi

Log your AMRAP score and include your run time in your notes.

B,
Banded Hamstring Stretch
:90 sec/side

Roll/Smash Calves
:90 sec/side

Quad Stretch
:90 sec/side

For time:
5-4-3-2-1 Rope Climbs 4m
14-12-10-8-6 HSPU
30m Sandbag Bearhug Carry 60/40kg

accumulate
50 ghd sit ups
50 ghd hip extensions