-15 + 15s. single arm ring-plank
-6 a-up w swiss ball
-12 vipers
-rest

AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders

A: SA Cable lat pull Downs Supinated 2set
B: SA Cable lat pull Downs Pronated 2set
C: SA kb rows 2set
D: SA DB Pommel raise 2set
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
F: DB biceps curls 1xMax

A1) 5x1 HS to L-sit, hold bottom of HS for 5s
B1) shoulder press 5x5x70%
C1) back squat 5x5x70%

45 min PK
30s ATG
30+30s pistol squat ATG
1000m row
200 rope jumps alternate legs
800m jog
30s+30s side plank
10 wall ball clean and jerks
10 sumo deadlift high pulls, light barbell
4 min bike

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

Front squat reps 5-3-1-5-3-1-5-3-1

4 x 4 reps

Go every 2:30

"WodLiiga"

E4MOM 4
2 DL @100% 5RM
rest 30-45sec
4 DL @70% 5RM