5 rounds, every 3min
12 cal ski
9 t2b
6 power clean

Mobility

Running for 4,7 km

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20min AMRAP:

400m Run
20 Jumping lunges
20 Sit-ups

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WARM-UP:

800m run

then,

2 rounds, 10-20m per each movement:

Samson stretch walk
Glute stretch walk
Inch worm walk
Bear crawl
Duck walk

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For time

• 2000 skipping
• 300 Russian Twist
• 200 Push Ups
• 100 Trx Row or Towel Row or Table Row
• 2 km Run

E2MOM x 9
3/3/3/2/2/2/1/1/1

Four sets of eight kettlebell C&J's with alternating hands.

-Kippitekniikka

3 x 3 lispainoleuka käsipaino jalkojen välissä / tiukka leuka / negatiivinen leuka

-Rengassoututekniikka
-Lankkupitotekniikka

WOD:
12 min AMRAP
10 ring row
30 sec lankkupito

Four sets of six one arm chin ups with the free hand holding on the hanging arm. The lower the free hand holds the hanging hand the harder.

WU EMOM12:
1-2 Wall Climb
6-10 Push Ups
6+6 Strict Press DB/KB
10 WallBalls

HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

Every 2minute 10 rounds:
8-10 Burbees
20 DU