15 squats
5 push ups
25 high knees
7 burpees
10 lunges
7 squats
5 push ups
10 lunges
7 squats
15 squat jumps
1min wall sit
5 push ups
25 high knees

3 round
1:00 bike or row
5 inchworms
10 passthroughs

Core strength
EMOMx 12
Min 1: 15 TTB
Min 2: 0:50 plank

*scale reps of TTB if cannot complete within 0:45.

Buy in: 150 DU

1-2-3-4-5-6-7-8-9-10
Deadlift @100kg
Box jump overs @30 inch

Buy out 150 DU

75 min

1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/156

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs

WOD
16 min AMRAP
10/8 cal bike
15 goblet squats 53/35
20 AKBS 53/35

Mobility

Easy aerobic 45-90min.

Row/Bike/Run/Ski

Mixed any way...

Every 3 min x 10 rounds
16/12 cal bike sprint
5 x hang power clean 135/95

5 x 3 Ylöstyöntö saksiin (split jerk)
*painot tekniikka edellä
*Lepoa noin kaksi minuuttia sarjojen väliin

Metcon (quality)

EMOM for 30 minutes of:
1. 15 GHD sit-ups
2. 20/15 Calories bike erg
3. 15 Box jump overs 24/20”
4. 40s plank hold
5. Rest