Mobility

For Time in minutes.

33 Deadlifts (50/30kg)
33 Box Jumps (60/50cm)
33 Kettlebell Swings (24/16kg)
33 Knees-to-Elbows
33 Sit-Ups
33 Pull-Ups
33 Thrusters (25/30kg)
33 Wall Ball Shots (9/6kg)
33 Burpees
33 Double-Unders

WORKOUT
4 Rounds
1:00 min run -moderate
15 KB swings (55lbs)
5 Front & 5 back squats (75lbs)
5 DB press & 5 push press
Abs x 12

This is for total reps.

10 Min Row/Ski Cals
2 Min Rest
10 Min DB Snatch
2 Min Rest
10 Min Burpee
So work 30 on then 30 rest, record total reps.

EILINEN/LEPO/
60 min PK-
LENKKI

A: Back squat 10x3 amrap rpe 7 sista setet
B: Leg extensions 2set
C: 10min emom 2x strict Hspu Amrap sista setet

4 rounds with partner:

40 power snatch
40 box over jump
40 pullup
40 cal row

Bench press 3 RM, then 3x3 @ 90%

AMRAP in 21min

21 cals assault bike
21 Kettle bell swings (#57)
21 Abmat sit-ups

E2M for 18min (3 sets of each):
1 – Snatch-Grip RDL x 8 @ 4011
2 – Evil wheel or Barbell Roll-Outs x 12-15
3 – Band assisted Nordic hamstring curls x6-8
+
Partner wod
20min Amrap
Row for meters
Use one rower/team.
Switch rower E2M.
Resting partner must complete 15xDouble kb squat @24/16kg before he/she can start rowing.