-150 wall ball
-21 rinnallevetoo
-120 box jump tai joku boxijuttu
-12 sand bag over shoulder tai pito
-15 rinnallevetoo
-90 hand release push-up
-9 sand bag over shoulder tai piti
-12 rinnallevetoo
-6 sand bag over shoulder tai pito
-9 rinnallevetoo
-3 sand bag over shoulder tai pito
-7 rinnallevetoo

5000m row must be done during the wod

A: SA Kb press 3set
B: Push ups 3set
C: Kb skull cruschers 2set
D: SA db shoulder flys 1set

A. Leuanveto vastaotteella
5 x 3 V.1/120s

B. Pystypunnerrus
4 x 4 V.1/120s

C1. 3 x 6 Gorillasoutu myötäotteella V.1/60s
C2. 3 x 6 Punnerrus V.1/60s
C3. 3 x 6/6 Landmine rotation

3 rounds for time:
15 DL
10 Pull-ups
20 Sit-ups

For time

Ladder drills 15min
30-50min!
1min : 1min
1) Row - SL deadlift
2) Shuttle run - Thred the needle/side plank
3)Single under - Gymnastic swim
4) Bike - Bulgarian split
5) Squat jump - Copenhagen plank
6) Ski - TGU get up
HR 60-70%

E2MOM12
-5 back squats
*build to heavy

3 Rounds:
15 Deadlifts 60/40kg
15 Pull-Ups

Directly Into...

3 Rounds:
12 Front Squats 60/40kg
12 t2b

Directly Into...

3 Rounds:
9 Shoulder to Overhead 60/40kg
9 Chest To Bar

Time Cap: 25 Minutes

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

5-10 Rounds
1 Wall Climb with hold in HS to moderate effort
20 Total Box Step Ups @ easy height
:30 Passive Hang On Bar (vary grip as you wish)