3-5 rounds

1) 1-3 rope climb
2) 10 ring row
3) 30-60s, D-ball hold
4) 20 russian twist
5) 1-2min machine/ run

2 rounds
1:30 cardio machine
10 Single Leg Dumbbell RDL R/L
20 deadbug's
10 Single Arm Dumbbell Shoulder Press R/L
- into workout prep -
3 Sets
7 back squats
5 hang power cleans
3 STOH
start with empty barbell, climb up to starting weights

Laatikolle (korkea) nousu käsipainot käsissä 3x6+6

tauko 2 min.

3x4min, 2min lepo kierrosten välissä

200m soutu/400m pyörä
6-10 varpaat tankoon
200msoutu/400mpyörä
6-10 keränousu

12min

8 boksihyppy
8 varpaat tankoon
8 vauhtipunnerrus tangolla

4x2
3 secs at the bottom ahap

EMOM 5

2 x Squat Clean (Pocket Level)@40-50%

Back squat, 4 x 3, 85 %

AMRAP 14 (REPS)

7 hang squat snatch
14 Shoulder to Overhead
21 Cal. row

45/30kg

"Run Forrest"
For time:
Run 1 Mile / 6 x Stairs
100 Burpees
Run 1 Mile / 6 x Stairs

• Alternate Scaling Options: 1500 meter Row/Ski for each mile run
• 30:00 Cap