3 x 5 min AMRAP:

0:00-5:00min
12 maastaveto 25kg
12 kahvakuula venäläinen vatsa

5:00-10:00min
12 boksidippi
12 selänojennus

10:00-15:00min
12 vatsalihas
12 punnerrus

Bench press
6, 6, 5, 5 @ 55 kg

10 min, alkavalla minuutilla 1 turkkilainen ylösnousu, vuorokäsin

Banded Alphabet:
2 x 1 each side. Rest 60s.
+
-Pigeon Pose x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

WU: EMOM 10 (work 45-50s.)
1. Ski
2. Good morning
3. Lunges with a reach
4. 1 leg glute bridge alt.
5. Cossack squat

---

A) 2 rounds for time without any breaks, ygig
20 DB thrusters
15 DB box step overs
10 devil presses
50 weighted sit-ups
10 devil presses
15 DB box step overs
20 DB thrusters
2x22,5/15kg
TC: 22 min

3 min rest

B) 10 rounds for time
1 rope climb
7 HRPU
15 air squats
TC: 12 min
1 completes full round before other one starts.

4 kierrosta :
60sek kb swing 16kg
60sek kb gtoh 12kg
60sek kb squat 16kg
60sek kb tempaus 12kg
30+30sek sivulankku

rest day, next week we will have deload week. focus more mobiltiy than normally.

3 rounds of
Ski
Row
Assault bike

First round 7min each
Second round 5min each
Third round 3min each

10 min, alkavalla minuutilla 3xtakakyykky

3 rounds, 1 min per / max reps

Wall ball 9/6
Sumo high pull 35/25
Box jump 60/50
Push press 35/25
Row (cal)
1 min rest