Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
4 bk squats on the 2:00 x5

WRK(20)
WRK 4:00 REST 1:00 x4
4 push ups or hspu
8 squats
12 sit ups or ghdsu
16 cal row

Opt(12)
Iso
3x10
tricep kickbacks
reverse fly
upright row

Run 4:00 walk 2:00 x3

Finisher
60 rtw
1:00 samson per

20 min EMOM

0-10min

odd 3 bar MU

even 4 front squats 80kg/55kg

10-20min

odd 50 DU

even 8 ring dips

I go, You go
AMRAP 20:
10cal Row
7 Burpees
5m HS-walk
Partner A completes the whole round, before partner B begins.

3x12+12, Tempo 2010, Rest 90s

Squat Snatch 4x2 80-85%, EI TOUCH & GO NOSTOJA!

2 rounds:
10 Air Squat Cross Kicks video
5 Toes Through Rings

10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Partner WOD
For time:
2000m row
200 jumping lunges
200 Push ups
2000m row

Maastaveto 5x5x70%
Stoppiveto 1x70%, 1x75%, 1x80%
Leuanveto 4x4-6
Suorinjaloin mave yhdella jalalla 2x15/jalka

AMRAP 10

5 Handstand Pushups
10 Pistols (Alternating)
15 Pullups

Warm up:
3 rounds
20sec squat jumps
20sec up&down
20sec hollow rock

Strength:
3-5 rounds, for quality
8-14x/leg bulgarian split squat
20 glute bridges (3 sec hold: top position)
20 mountain climbers

WOD
21-15-9-15-21, for time
Air squats
Burpees
Target: <10min

Cool down:
Lunge flow