EMOM for 3 rounds:
1. max Ab-wheels
2. max AMSU
3. max Landmine twists
4. Rest
5. Rest

4 Rounds KB Complex Tc 13'

5 Dual KB Cleans
5+5 Front rack lunges
5 Dual KB Front squats
60"sec Bike moderate pace

Treenaaja ---- Kuntoilija
KB 24/16kg __ KB 16/8

5 sets building to challenging: Rest 2' between sets

1 Hang snatch pull
2 Hang power snatch
2 OHS

Rest 2'min Then...
1'min of MAX Power snatch @80%

12'min AMRAP

Treenaaja ___________ Kuntoilija
150m Run _____________ 100m Run/300m Bike
1 Rope climb __________ 2 Rope decline
2 Wall facing HSPU ____ 2 HSPU
4 C2B __________________ 4 Pull-ups
6 Target burpees ______ 6 Target burpees

EMOM 20 min:

A. 2 Bench presses RPE 8-9
B. 1 Set unbroken HSPU / Strict or Kipping
C. Row @moderate pace
D. Rest

EMOM x 12 min

1) 3 Hang squat cleans HAP
2) 3-6 Wall walks or Adapt
3) Rest

12 Days of Core:
1 Strict T2B
2 Burpees
3 Hollow rocks
4 Pushups
5 DB Presses
6 Renegade rows
7 Arch rocks
8 Russian twists with KB
9 KB swings
10 AMSU
11 Back extensions
12 Weighted walking lunges

Front squat 3x6 reps

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet