4 Rounds for quality :

15 Second Ring L-Sit
30 Second Handstand Hold ( Belly to wall )
45 Second Plank Hold ( Feet on Wall )
60 Second D-Ball Hold 60/40kg ( BearHug )

OHS 4x3x80%

Complete as many rounds as possible in 20 minutes of

• 25 burpees
• 15 body-weight back squats

Emom 10’
Even: 1 min Plank
Odd: 15 V-Up

Wod
Amrap 10’
2-4-6-8-10..
Goblet Squat
Deadlift

Rest: 3 mins

Amrap 10’
2-4-6-8-10…
No Push-Up Burpee
Goblet Reverse Lunge

1:00 Banded Pass Trough
1:00 Banded Lat Stretch
1:00 Active Spiderman

3 rounds :

Dumbbell Snatch 5 + 5
Dumbbell Jerks 5 + 5
10 Air Squat
10 Hollow Rocks

5-5-4-4-3

Go every 2:30

1) C2 bike 15-20 cal
2) Clean & Jerk 4-6 reps
3) C2 ski 10-15 cal
4) Wallball 15-20 reps
5) C2 row 15-20 cal
6) KBS 15-20 reps

Pace / RPE target 3-4/5

A: Leg press pyramid 5set
B: Bench press 5rm + 2x5@90%
C1: Belly back 3x15
C2: Strict pull ups 3set

Penkkipunnerrus 4x2

pystypunnerrus 4x5
Leuanveto 1 x max --> 1-2 x 50 %

alatalja 2x15
Vipunostot sivulle 3x12

Sivutaivutukset 2x20
L-sit 2-3 min

Bonus:

Olkapään ulkokierto 2x15
Ojentaja kuminauhalla 3x12
hauis kuulalla kyykyssä 3x10