Push press 3-3-3-3-3
+
”Donkey Kong”
21-15-9
Burpees
Kb swing
Box jump

Rest day

E3MOM x 6

10 banded deadlift @80kg + 15kg band

Api, orange 3, 296 reps in total

Seal row 6-5-4-5-4-3

1a) tempaus riipusta+allemeno 4x(3+1)x60%
1b) kumppari hypyt 4x4
2a) etukyykky 3x6x60%
2b) vauhditon 3-loikka 3x2
3a) polvet rintaan pomppu 3x6
3b) kelkan työntö 3x10m

Start with 2k run

5min rest

5 rounds:
15 air squat, 10 push ups, 10 pull ups

5 min rest

Finish with 2k run

Pick a partner then do
20/16 cal bike or row
20 wallballs
20 KBS
10 passthroughs each
20 KBS
20 Wallballs
20/16 cal bike or row

Partner WOD
10K bike OR 5K row
1 person work, 1 person rest

E5MOM starting at 0:00 both partners do
10 bar facing burpees
10 push press 95/65

*as soon as one partner finishes they can start on rower/bike

OTM12
1. TTB/hanging Leg raise/hanging knee raise/V-Up/sit up
2. HSPU/box HSPU/pike push up/negative HSPU

Kirjaa kommentteihin minkä liikkeen teit sekä toistomäärät

5 MIN AMRAP FINISHER

ALL OUT FINISHER - Perform after running or another workout

Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

• 5 Hang squat cleans (left)
• 5 Hang squat cleans (right)
• 5 Burpees over weight

Score is total amount of reps performed