5min Row/Airbike/Bike nose breathing only

Perfect Stretch video

Rive + työntö 5 x (2+1) x 80%

Tempaus taskuilta + tempaus 5 x (1+1)x75%

Rive otteella työntö 5x3x110%

Etukyykky 1x4x78%, 1x83%, 1x4x78%, 1x86%, 1x4x78%, 1x88%

5 x Max reps Strict HSPU

rest 2:00 btw sets.

AMRAP 17

40 du´s (unbroken)
9 C2B
17 Box jumps 24/20"
10+10 Single arm STOH 30/17,5kg

8 x 3-6 Bar Mu unbroken. Every 1:30

On a 15-minute running clock, for max reps

5 rounds of
- 20 seconds of pull-ups, 10 seconds of rest
- 20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders

10m 4-Step Walk video
10m Inchworm Walk

Thoracic Flow 2.0 video

Team of 2: (You go, I go)
300 cal Row
200 WallBall
100 Burpee over the Rower
- You can split the exercises however you want

Searching for 1rm

4 round for time of:
Run 400 meters
12 Front rack lunges 50/35
10 sumo deadlift high Pulls