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

WOD
8 interval 2' on 2' off:
10 devi press 2× 22,5/15
15 Kb sumo deadlift high pull 32/24
+ max reps bar Muscle up or stict chin ups

Weights % of RM
6 x 70%
2 x 78%
6 x 70%
2 x 87%
6 x 70%
2 x 96%

Push Jerk, four sets of singles

21-15-9 of
Thrusters 50/35kg
Cal. Assault Bike