Penkki 3x3x90%

Vn taakse 100 toistoa

Pystypunnerrus 5x8

Kulmasoutu 5x10

3 kierrosta bodailua

10 KB boxilleaskellus
10 + 10 KB kulmasoutu
10 + 10 KB 1-jalan maastaveto
10 lisäpainoabmat-situp

DB Hammer Curls: 4 x 10. Rest 60s.

AMRAP 12:
20 Meter Walking Lunge
150 Meter Farmers Carry 22,5/15kg
25 AbMat Sit-ups
300 Meter Row

4 x 1 min ON/1 min OFF
ME kb/db snatch

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Partner WOD

50-30-10 reps of
Goblet squats (24/16)
Push ups
Box jumps

Rest 2 mins

50-30-10
Sync sit ups
Sync burpees

Optional Accessory

Corework of your choice

Go by feel.

Skill/Strength EMOM
EMOM 16:
Minute 1: 40s Handstand Variation
Minute 2: 40s Snatch Pull Hold Practice 2-5 reps @ moderate weight
Minute 3: 40s Banded Pull-aparts
Minute 4: 40s BW Glute Bridges

Eilinen /

Lepo

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 3-5 Rower Pike Push-Up
2) 3-5 Arch to L-Sit

RPE 3+ to 4

AMRAP 10 mins
1 man maker
20 sec front plank
2 man maker
20 sec front plank
3 man maker
20 sec front plank
4 man maker
20 sec fron plank
5 man maker
20 sec front plank
6 man maker
….etc
Goal: set of 8 from man maker