A: backsquat 3x5
B: staggered stance KB DL 2x8/each side
C: Adductors 2x12
D: SL standing leg curl 1x15/each leg

Juokse lenkki, sen jälkeen EMOM 12min:
1) wall ball
2) punnerrus

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  6+6 Up & down dog
  6+6 Side squat

• 1min.: Row/Bike

• 3 rds:
  3 Snatch grip deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility...

Three sets of ten dumbbell lateral side raises. Keep good form!

Three sets of eight glute ham raises.

Info 0-5

Warm up 5-15
2 Rounds
20 Wallball
20 Box jumps
20 Push ups

Pre work 15-20

Emom10 20-30
1 Power Clean+ 2 Push Jerk+ 3 Front Squat

Pre work/ rest 3min 30-33

For Time 33-58
21-15-9
Burpees
Lunges
Push-ups

Rest 2min

15-12-9
Burpees
Lunges
Push-ups

Rest 2min

12-9-6
Burpees
Lunges
Push-ups

Time cap 25min

WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14

*if not completed within 3:00 first round scale reps to 10

3 rounds
30 dubs
20 air squats
10 walking lunges

Strength
Box squats
EMOM x 10
3 reps

• increasing weight for quality (every 2-3 rounds)
• starting at 45% of 1 RM back squat

3 ROUND FOR TIME OF:
30 THRUSTER 20/15
30 BURPEES LATERAL BB

6x3 rpe3