pallof press 3x10/10

deadlift up to a heavy 3rep

2-4rounds:
10+10 seated Db press
15 GHD hip extension
40-60s D-ball hold

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set

Deadlift 4 RM, then 3x4 @ 90%

Tempo Front squat 4x6 reps

4 rounds for time

12 cal bike
15 burpees
9 DL @70 kg

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

prone W & press to OH 3x10

side plank rotations 3x5/5

strict press (from floor)
up to heavy in 10 mins

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM