4 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

EMOM 15

1 min : 5 c2b + 4 ttb + 1 MU (UB)
2 min : 8 Strict HSPU
3 min : 14 pistols alt.

110 min
1.Warm up & prep for ATQ Wod 3
A. Ergs
B. Breathing & mobility
C. Movement prep: burpees, pull ups, deadlifts
D. 1 set of:
5 DL + 6 BFB + 5 pull up + 6 BFB + 5 DL

2.ATQ Wod 3
For time:
20 DL 45 kg
20 bar facing burpees
10 pull ups
20 bar facing burpees
20 DL 65 kg
Time: 3.49

3.Cool down
A. Easy bike for 30 min
B. 2 sets:
20 reps LYTP
8 jefferson curl @ 12 kg
90 s. BSD

Tempaus raakana - puoli kyykkyyn - kyykkyyn

8 x (1+1+1)@75-85% (te)

Niskasta Te otteella raakatyöntö + valakyykky

7 x (2+1)@85-100%

Te - otteella nostot lantiolle, 3s stopit polven alla ja puolessa reidessä

5x3@85-100%

Vatsat 120kpl

10 Rounds for time. 10-9-8-7-6-5-4-3-2-1

KB racked front squat
Deadlift
DB shoulder press
Strict pull-up
Ab-wheel

Time cap 23min

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

For time:
100 back squat 75/55kg
50 bar over burpees
500 m row.

AMRAP 45 (or 60):
400 m run
8 burpees to bar (no pushup)
20 hollow rocks
12 box jump overs
6 alternating hanging hip touch on rings

Row 6k

4 RFT

10 walking goblet lunges 20 kg kettlebell
10 Push-ups
10 front squat 35 kg.
10 sit-ups

TIME-CAP 15 min