4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…

Voima
E3MOM, 4 rounds
strict pull up x3-6
* -kuminauha/matala tanko*

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

Sumo good morning 3 x 20

"Some Fortitude II"

Emom15:
A) 9-12 cal row
B) 9-12 burpee / up & down
C) rest

Target: work 40-50s per minute. Tailor reps/cal accordingly.

Romanian deadlift 3 x 5

5k row progression
Score: avg split time

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Back rack reverse lunges
E2MOM x 5
10 reps @ 45% 1RM backsquat

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

Bench press
7, 7, 6, 6 @ 55 kg
Pull ups
15, 13, 11, 9

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg