"WodLiiga"

4 x 4 reps

Go every 2:30

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

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

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

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

For time:

1000m row
21 bench press
15 strict pullups
750m row
15 bench press
12 strict pullups
500m row
9 bench press
9 strict pullups

TC: 30 MIN

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

3 rounds:
10/10 KB Windmills
1min Side Plank L+R
- Rest 1min btw rounds