Pre-WOD
-Work Up to a Heavy Set of 3 Bench Press or Floor Press

WOD - For Time
-50 Pull Ups
-50 KB Swings (#53/35)
-50 Weighted Walking Lunges with Plate Overhead
-50 Russian Twist with Plate

Mobility:
-Ankle/Thibia 15/15/side
-Hamstring w. band 15/side
-Pigeon pose ~30s./side
-Couch stretch ~30s./side
-Scapular smash 20/side
-Front rack ~30s./side

Warm up:
3 Rounds
1min Row
10 Hanging leg raises/knee raises
10 US Kettlebell swings
10 Wallball shots
6 Burpees

Pre-WOD:
-Work Up to a Heavy Set of 3 Back Squats with a 3 second pause at the bottom.

WOD - 5 RFT:
-200 Meter Run
- 20 Wall Ball Shots (#20/14)
(20 minute Cap)

Post:
-100 Sit Ups
or
--50 GHD Sit Ups

2 reps:
70% @ 25 kg
80% @ 28,5 kg
85% @ 30 kg
90% @ 32,5 kg

12 minutes:
EMOM 3 reps 70% @ 25 kg

Overhead Single Arm KB Carry 30 Meter trips in 5:00 @ 24/16kg
* Favor your weaker arm. Score = total complete trips
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For Time:
800m Run
80 Goblet Squat (24\16kg)
80 Toes to Bar
80 Synchronized Burpees
80 KB Swings (24\16kg)
80 Pullups
800m Run

With a partner for 5 rounds each (other does the round, other stays in plank hold, alternate, rest together as needed):
20 Flutter kicks
10 Jack knives
5 Hollow rocks

Tempaustekniikka

5 x 3

AMRAP 30:
Max Calorie Bike Erg

Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30"/24")
10 Burpees to Target (6")
15 AbMat Sit-ups

*Score = Sum Total Bike Calories

1. 40s Soutu
2. 10-12 Askellus boksin yli
3. 8-12 Tankosoutu
4. 40s Pyörä
5. 8/8 Yhden käden vauhtipunnerrus
6. 40s Kelkka
7. Lepo