KB C&J with two KBs. Mark single KB weight.

2 rounds:
10 Bar Hanging Hip Touches video
5-10 Down Dog to Cobra video

2 rounds Alkulämppä 25s work 10s rest
1. Single unders
2. KB clean&jerk
3. KB snatch

Every 2min x 4
- 5-8 chin up + 5-8 strict press

Every 2:30 x 5
- 6 back squat

3 rounds Core 25s work + 10s rest
1. Side plank crunch L
2. Side plank crunch R
3. Hollow leg raise
4. Upper ab crunch
5. Rest

10*e90sec

Snatch + hang snatch

3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

EMOM10
10 deficit DL
Wear a vest or heavy backpack

Warm-up
5min Easy Jogging

5 SETS
20sec MAX Distance Run
40sec Recovery Jog

-No Additional Rest b/t Sets-

-Rest 2:00-

AMRAP 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run

(Score is Rounds + Reps)

*Backpack on reppu. Pakkaa sinne sopiva paino.

Bike 2x15min 4min rest in between. For distance.

Tempaus 5x1x75%

Rive Mave + rive taskuilta 5 x (1+1)x70%

Tempaus mave 3x3x95%

Takakyykky 3x3x75%

3x12, Tempo 2011, Rest 90s