Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(18)
WRK 8:00 REST 2:00 WRK 8:00
6 burpees
12 squats
18 sit ups

Finisher
50 double crunch
1:00 butterfly stretch

Deadlift

1 x 10 x 50%
1 x 8 x 60%
1 x 6 x 70%
1 x 3 x 80%
2 x 1 x 85%

No TnG. No Letting Go.

20 min amrap
20 Kbs 16 kg
40 abmat
20 cal s/h/p

For time

• 21 bench presses
• 21 calories on the Echo bike
• 18 bench presses
• 18 calories on the Echo bike
• 15 bench presses
• 15 calories on the Echo bike
• 12 bench presses
• 12 calories on the Echo bike
• 9 bench presses
• 9 calories on the Echo bike
• 6 bench presses
• 6 calories on the Echo bike
• 3 bench presses
• 3 calories on the Echo bike

Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

A,
2 Snatches, pick load

Every 1 min for 8 mins.

65-70% 1RM

B,
2 Power Clean & Split Jerks, 65% 1RM

Every 1 min for 8 mins.

C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RM

D,
For quality:
Outdoor Activity, 45 mins

45 min Low Intensity Sustained Effort Outdoor Activity.

4*10 min emom
45sec work, 15 sec off

1. Bike
2. Kb squat
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Bike
7. Kb sit upp
8. Kb kierto
9. Hollow rock
10. push up

3 rounds
10/8 cal bike or row
10 passthroughs
10 lightweight Wallballs

WOD
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS 53/35

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

Rest 5:00

AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS

@easy

Lepo/Eilinen/Lenkki