EMOM10': 2 Power clean
Farmer carry 5x40m

Raakatyöntö 1RM (pukeilta/tolpilta)

Etukyykky 1RM

Raakarive 1RM

EMOM 9

3-5 High Box Jump

8-10 Slamball from chest high to wall

5-8 Explosive hanging leg raises (knee raises)

Power Snatch Balance (2s. Pause)

4x3 +80% 1 RM

Villasukka WOD
Koko kropan pitkät venyttelyt

Kulmasoutu 5x10

Penkki 5x5x75%

Tuettu käsipainosoutu 5x8-15

Etunojapunnerrukset 50-100 toistoa

21-15-9 for time

1. Row
2. Bike
3. Ski

15-12-9 for time

1. Ring row
2. Push up
3. Devils press

12-9-6

1. Wallball
2. Front squat
3. Stiff-legged deadlift

3 sets

10 Shoulder press@AHAP
8 Back Squat@60%

A.
45s. Row/Ab - Walk out + Push up
45s. Row/Ab - Tempo Ring row (3s. + 3s.)
45s. Row/Ab - Hollow + Arch
45s. Row/Ab - Active shoulders x2

Mobility:
- Shoulder
- Lats
- Chest

10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
2 strict press on the minute for 8 minutes

WRK(20)
:35 work :25 rest x5
shuttle runs
push press 95/65 or 115/75
hang clean 95/65 or 115/75
burpees

Finisher
50 kneeling crunch
1:00 min samson stretch