5 sets Every 2min
10m hs walk/ 2-3 wall climb
6 db thruster 2x 22,5/15kg
Max cal row

Merkkaa calorit

10min amrap
15/12 cal row
8 db Ground to overhead 22,5/15kg

Every 2min burpee over rower

*Start for burpee

Reverse Crunch: 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Build to heavy 5

5*3 (moderate weight)

3 sets for max distance
- Rest 2-3min btw sets

1) deadlift 4x1x85%
2) straight leg deadlift 4x5x40% of deadlift 1RM, explosive

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Sandbag Bear Hug Carry, pick load, 30m
Rest 2 mins

B,
Teams of 3
5 rounds for max reps of:
Sled Drag, pick load, 150 m
max rep Over Unders, 60/50cm
max rep Double Unders
Rotate when sled drag is completed!

C,
For quality:
30 Weighted Sit-ups, pick load
GHD Hip Extension Hold, 1 min
20 Weighted Sit-ups, pick load
GHD Hip Extension Hold, 45 secs
10 Weighted Sit-ups, pick load
GHD Hip Extension Hold, 30 secs

Voima
E3MOM, 4 rounds
8-12 ring row

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

Jefferson Kang Curl 3 x 3. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)