Warm up
Tabata bike or row

Then 3 rounds
10 good mornings
10 single leg KB deadlift (5 per side)

Strength
Deadlifts
E2MOM
10-8-6-4-2

Then attempt a 1RM

WOD
Every 3:00 for 15:00 (5 rounds)
250m run or 300m row
20 seated DB press

*score is accumulated rest time

30on/30off 3 rounds:
1. Barbell row (kulmasoutu)
2. Strict hspu
3. Bicep curl

3x8-10 penkkipunnerrus käsipainoilla

3x10 pystypunnerrus istuen käsipainolla

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
3 RFT
-10x alternating overhead hammer strikes
-10x tire flips
-10x truck bed jumps
-10x transverse hammer strikes L/R
-10x banded alt. single arm chest press
-10x banded single arm rows
-10x hammer swings each direction

Finisher
4 rounds
-:45 hammer complex
-3x hammer front swing
-3x hammer clean and press
-3x hammer snatch
-3x hammer goblet squat
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x leg levers
-25x back extensions

Power clean 5-4-3-2 reps

3 rounds, 3min rest between rounds and 1min between sets.

Set 1:
400m/300m row
30 box jump
30 wall ball 10/6kg

1min rest

Set 2:
10 shuttle run
21 kb swing 24/16kg
12 pullup

3min rest

Result is total time

Romanian deadlift 10-8-6
Db snatch 10-8-6

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

3 rounds
12 assault bike cals
24 GHD situps

3 x 8 @ 64-68%
Rest 90sec between sets

3 x 5 @ 69-73%