*2sec bottom
3x1x[2+3]@75%, bs-%, rest btw sets 3min

1.) Drop snatch +sots press + ohs 5×3+3+3
2.) Man press 5×2
3.) Bench press 6×4
4.) Back squat 5×3 2sets w/5.sec ecentric

3 rnds of
20s. assault bike ( built up effort every round)
5 box jumps
7 ring rows
10 air squats

Every 2 mins for 8 mins do:
20 Wall Balls
-- then --
Every 1 min for 6 mins do:
15 Wall Balls

Kapea penkki Max1

Pystypunnerrus otsalta 5x12
-kapea ote

Vipunostot eteen tangolla 5x15

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

50x box step up
50x kbs 12kg
50x sit ups
50x air squat
50x burpee

Overhead Triceps extensions: 3 x 10-12. Rest 60s
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

6 rounds (ascending weights)

5-5
Goblet Reverse Lunges
5-5
Goblet Cossack Squats
5-5
Goblet Box Step-Ups
5-5
Goblet Forward Lunges
5-5
Single Arm Suitcase Deadlift
5-5
CrossBody RDL
5-5
Bulgarian Split Squat
10
Banded Goblet Squat
10
Banded KB Russian Swing

Wod
AMRAP8
Man Maker @2x20/12kg