Row 2000m
Pistol squat 50
Hang clean 30

5 min rest

Karen
Wall ball 150

Rest day
60 min massage

4 ROUNDS FOR QUALITY:

50m OH walk (sandbag)
60s plank (weighted)

50m Farmer’s walk

60s active hang

5runder
50 steupbox 20" m 15kg stang
10 dl 2 x 24kg kb
50 steupbox
10 dl 2x24kg kb

Every 90 sec for 15min
Alternate between

Deadlift 5x @ 60-70%
Weighted pullup 3x @ 50-60%

3rounds:
20reps wall ball shot
8reps row on two rope as handle
14 sit tru

EMOM 60-90s x8
1) a long set of pull up/c2b (jos teet yksittäisiä toistoja, voit ottaa useamman setin)

Strenght: ONE LAST TIME
4 rds:
6 back squat
6 push press
Last round, max reps! (oot valinnu sopivan kuorman treeniin, jos vikalla tulee 8-12)

Core: EMOM, 3 rds (9 minute workout)

1) Hollow v-ups/tuck ups with a stick.. Pick heavy rep scheme.
2) Plank hold with kb/db drag (eli lankuta ja siirrä vatsan alta käsipainoa vartalon alla vasemmalta oikealle
3) rest

Mark your squat weights:

5 x 1 ring pull up / strict MU

5 x max time ring support hold

5 x max time L-sit hold on a box

10 rounds, 3min rest between

1 power clean
1 hang power clean
1 hang squat clean

WOD
21-15-9
hollow rock
push up
air squat