5k run

20 minutes, not all out

15 GHD Back extension
20 V-Ups
20 push ups

Run 8 x 400 m

Rest 2:30 btw sets

Tempaus max.

Polvelta raakatempaus 7x2 (pukit)

Reverse Hyper 60 kpl ilman kuormaa

Sekalaista jumppaa

20min AMRAP:

5 Ring Push Ups
10 Box Jumps
15 Sit Ups
20 Walking Lunges

Wear a Weighted Vest

Snatch 6x1
Snatch pull 5x2
Jerk from neck 5x2

For Time:
15/12/9 FS from Floor Heavy weight
3/2/1 Legless Rope Climb
5' rest
12/9/6 FS from Floor Heavy weight
4/3/2 Rope Climb

3*
Double KB
12* DL
12* Clean
12* STOH

A: super set x3
Isometric split squat bottom hold x30sec/each leg*
1min rest
Strict pull ups @1111 xMax
2min rest
*Weight around 30-40% 1rm back squat

B: partner wod, alternate full rounds
10rft
5 power clean 60/40kg
20m farmers carry AHAP

Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs