Maastaveto 3x3x90%

Pukkiveto 4x6-8 (tanko polven alapuolella)

Vatsarutistukset 100-200 toistoa

Back squat 5x5

EMOM20
Box jump 8-10
Burpee 8-10
Du 30s
Db snatch 6+6
Abmat 20

AMRAP 8mins
15 Push Press @52.5/35kg
15 Sumo Deadlift High Pull @52.5/35kg
Goal: 3+rounds

Extra credit:
Double Tabata
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you'll alternate each movement for each interval of 20s work.

Strict press 5 x 2reps
- heavy double
- use same weight across all sets
Accessory : pendlay row with KB 4x 10 reps / side

In teams of 2 for 40 minutes:

1000 m ski or 800 m team trail run
40 wall balls
30 box jumps
20 partner sit ups

Share the work as needed.

WOD (S):
“SAMAN”
8 rounds for time
13 deadlift 80/55
17 wall ball
400m run

Double Leg Banded Hamstring Curls x 100 Reps
OR
Reverse Hypers: 4 x 25. Rest 60s.

“30 Rock”

AMRAP 20:

30 Hang Power Cleans 40/30

30 Push Presses

30 Toes to Bar

Maastaveto 5x2x85% + 1x90% / joka sarjan välissä hypyt x3

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8

Clean 12 x 2 @ 65