10-9-8-7-6-5-4-3-2-1
Pull-ups
Dips

Buy in & Cash out
25 Burbees

For time

30 Kettlebell DL 2x32kg
25 STOH @40kg
20 C2B
20m handstand walk
20 C2B
25 STOH @40kg
30 kettlebell DL 2x32kg

WOD

Mobility

HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 20kg plate
this is a progression, if used deficit make it deeper next week keeping the same re

1) snatch pull + muscle snatch + power snatch + ohs: 3x2+2+2+2
2) snatch + ohs: 8x1+1
3) snatch pull: 4x3
4) ohs heiluvilla painoilla: 4x5

Row 6min max m / 1H db devils press 22,5/15 amrap 2min
2 min rest
C2 bike 6min max m / 2H db thruster 22,5/15 amrap 2min
2 min rest
Ski 6min max m / t2b amrap 2 min
2 min rest
Echo bike 6min max m / 2H db C&J 22,5/15 amrap 2min

Can adjust the ratio f.ex. 3/1/1

Result A: tot meters
Result B: reps

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2x AMRAP 6

10x box jump
10x push up
50x SU

Finisher core
3 rounds:

10 cross V-UP
10 situp
10 superman rock + 10s superman hold
30s Rest

A: 10min emom: 3x broad jumps
B: Bench press 3-3-3
C: Power clean 3-3-3-3-3
D: leg press 10-10-10-10
E: Strict pull ups 1xMax
F: Lat pull downs 2set

A: Back squat 5-5-5
B: Dips 5set
C: Triceps push downs 3set