Run 20 km

Penkkipunnerrus 4x5

3 rnds for quality
6 prone snow angels
5/5 prone internal & external rotations
5/5 windshield vipers

Voima
E3MOM, 3 rounds
shoulder press (tanko) x8

WOD
For time:
15-9-6
goblet squats
burpees/up downs

Complete as many rounds and reps as possible in 20 minutes of

• 15 box jumps
• 12 kettlebell swings
• 9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

Back squat 3x5, 1x12

Skill Practice

A) 15-20min Skill Practice
*esim.HSW, Hspu, bMU yms.

B) EMOM 12:

1) 45s Ski (easyish)
2) 1 Set of Skill Movement (esim. Kipping pull up, hspu, rope climb, c2b...)
3) 30-40 DU
4) Rest

EMOM 40:

1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 15-20 GHD
5) Rest

Accessories

A) Grip Strength
3-4 Rounds For Quality:

• 45-60s Barbell Wrist Roller with Hanging Kettlebell
• 10 DB Forearm Curls
• 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed

B) Upper Body
3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 1 Set of Banded Pull Up

https://www.instagram.com/ckatzfit/p/Czo-jGvOSjh/?img_index=1

1. Build to today's heavy Deadlift 1x8
2. 3x8 @70-80% of today's

Note: Double overhand grip, 2sec negative

10 rounds for time:
35 DU / 50 SU
9 DB Deadlift
7 DB Bench press
5 DB Front squat

TC 18 min

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders

• 15 thrusters (weight 3)

• ♀ 65 lb, then 75 lb, then 85 lb

• ♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes