A: Back squat 3x5
Same weight on all 3 sets
You should be abel to do 3-4 more reps on the first set
2-3min rest between sets

B: 5rounds:
5 Thrusters 55/37,5kg
7 Ball slaam
9 Burpees
12 DU
1min rest

A: CGBP 3x5
3 heavy sets of 5reps
2-3min rest between sets

B: ”Disco fredag”
20sec on 10sec off
8 rounds
1: BB biceps curls 20/15kg
2: Situps
3: Banded triceps extensions

A: Partner wod, alternating exercises
10 rft:
7 DL 100/70kg
10 CTB
400m run

A: Shoulder Press 4x4
4 heavy sets of 4
Rest 2-3min between sets

B: Strict pull ups 3xMax

C: 8min amrap
4 broad jumps
6 HSPU/DB push press

A:”Karen loves to run”
150 wall balls for time
Every rest 200m run penalty

Weighted pull-ups 10x3

10 rounds every 90s

Snatch pull + 2 hang squat snatch

1. Osa AFAP -500m juoksu -1km soutu -1km hiihto -50DU

3 minuutin tauko

1. Osa AFAP 15-11-7 -yhden käden tempaus (45lb) -boxin ylitys burbee -T2B

AMRAP 12' @70/40kg
1 Squat Snatch
3 Clean & Jerck
30 DU

80 min

1.Conditioning + core
Alternate between A1 & A2 for 60 min:
A1. 5 min of aerobic work
Row, ski erg, crosstrainer or bike
A2. 20 + 20 reps of one of the following:
- Hip raise + 10 + 10 side plank lifts
- Dead bug + bird dog
- Leg lowers + hollow rock
- Abs + backs

2.Jacked gymastics mobility
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle
- 60s pigeon pose both sides
- 60s frog hold
- 60s of frog rocks
Complete:
- 60s of passive ankle rotations on each side (2 minutes total)
- 60s of active ankle rotations on each side (2 minutes total)
2 rounds:
- 60s elevated seiza
- 90s weighted ankle dorsiflexion on each foot