Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
800m run
70 goblet lunge 53/35 or 70/53
60 kb sumo dead high pull 53/35 or 70/53
50 abmat sit ups or ghdsu
40 s/a kb hang clean and jerk 53/35 or 70/53

Opt(12)
4x2 bench press
5x5 hip ext
2x4 back squat 2-2-2-2
4x2 hang clean

Finisher
60 knee tap crunch
1:00 min hamstring stretch

Back squat RPE9 7reps max load set.

For Time (with a Partner)
Buy in: 41 Synchron Burpee
Then, 20 Rounds of:
12 Alternating Dumbbell Snatches @22,5/15kg
19 Air Squats
15/12 calorie Row

• The 20 rounds performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc.

TC: 45'

Mobility/Open gym

Partner WOD
30min amrap
P1: 500/400m row
P2: 6 Front squats 60/40, 6 lateral Burpee over BB 6 KTE
One team mate is doing the rowing While the other partner work on the amrap.

5-10min Row/Airbike/Bike with nose breathing only

Thoracic Flow video

Perfect Stretch video + 5-10 Down Dog to Cobra video

3 Rounds:
30m Walking Lunge
20 Kettlebell Swings 24/16kg
30m Walking Lunge
20 Wall Balls 9/6

AMRAP in 15 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots @9/6kg
15 Kettlebell Swings @24/16kg

Tempaus 1x3x68%, 1x2x68%, 1x78%, 1x3x73%, 1x2x78%, 1x83%, 1x3x78%, 1x2x83%, 1x88%

Rive + työntö 1x3x(1+1)x68%, 1x2x(1+1)73%, 1+1x78%, 1x3x(1+1)x73%, 1x2x(1+1)x78%, 1+1x83%, 1x3x(1+1)x78%, 1x2x(1+1)x83%, 1+1x88%

Takakyykky 1x5x70%, 2x5x75%, 1x10x65%

Takakyykkyhyppy 5x3x20%
120 Vatsaa