Banded Pull-Through: 3 x 25. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

A: Back squats 3-3-3+
B: Bench press 4set

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of box jump step downs 24/20"
90 s rest

Weighted pull up
4x8x7.5 kg

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

12:00 for quality
400m Row or 1 x Stairs or 30m Sled Push
20-50 x Double Unders

Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu