For quality
3 - 4 rounds
8 - 10 reps
1. Shoulder mobility with foam roller
2. Narrow grip overhead squat
3. 90 and 90 hip mobility
4. Cosack squat
5. Scapula push up or wall stand scapula push up
6. Banded push up
7. Pallof press
8. One leg sit up with kettlebell
9. Knee bend with jooga ball
10. Scapula rotation with Bosu ball and dumbbell

Every 4:00 for 6 rounds complete:
15-calorie ski erg
400-meter run

The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 3 minutes. If you do not have a ski erg, modify the movement to 15 toes-to-bars.

Vuorotellen DU ja askelkyykky lisäpainoilla
10-20-30-40-50-40-30-20-10

report max watts per minute value and average hr

Gear 9, magnetic 1

A: Windshield viper push ups 4set
B: DB shoulder press 3set
C: Push ups 12x6
D: SA DB shoulder flys 2set

"WodLiiga"

1 squat clean
2 hang squat clean

For time:
30-20-10-20-30 cal machine
1-1-1-1-1 min handstand walk progression

Alternate between the movements
TC: 17min

2 rounds of:
2 Back squats, 85% 1RM
5 Back squats, 70% 1RM
2 Back squats, 85%
5 Back squats, 70%

rest 4min between rounds

For quality:
10-9-8-7-6-5-4-3-2-1 KB box step-ups
20-20-20-20-20-20-20-20-20-20 SU cross-over

Alternate between the movements