With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 60 front squats 30/25 kg
10:00 - 30 pull ups
15:00 - 40/30 cal ski
20:00 – 30 burpee box overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

6 Kierrosta:
You go, I go

12 Kahvakuulaheilautus
10 Kyykky
8 Burpee

3 Kierrosta laatua vastaan:
12/12 Staattinen askelkyykky
10/10 Landmine twist
1min Lepo

Tempaus tekniikkaa.

40min @ 70-80%

Buy in
2min Shuttle run burpee / 2min Row
then
40 Single under
15m Mixed carry
10 Russian swing 24/16kg
30s Ring plank hold

4 rounds for time:
12 cal bike
8 double kettlebell lunge

Rx: 2x24/16 kg

Warm up

1->5 One Arm Clean&Press Ladder
+wod prep

Wod
Emom 21’ @12/20kg

1-7
Complex1 double
2 x russian swing
2 x push press
2 x thruster
2 x FRSQ

7-14
Complex2 double
2 x Dead clean
2 x Hang dead clean
2 x Squat dead clean
2 x Hang squat dead clean

14-21
Complex3 one arm
1 x hang drop snatch
1 x Dead snatch
1 x Hang dead snatch
1 x Hang drop snatch
Switch

5 rounds for quality
20 ghd sit ups
20 hip extensions
Rest 1:1

For time
5 Bar muscle up
10 HSPU
20 pull up
30 cal echo bike
10 HSPU
1k Row

A,
Banded Back Box Squat 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

Strong bands.

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

Work up to a heavy set of 5.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
Complete as many rounds as possible in 12 mins of:
60 Double Unders
20 Wall Balls@12/9kg
10 Toes-to-bars

Goal: 5+ Rounds

E,
3 rounds for quality of:
Recovery Row, 1 min
15 GHD Plate Muscle Snatches, pick load
10 Scap Pull-ups
20 Plate External Rotations, pick load