WOD
for time
50x KB/DB swing
10x sit up
40x KB/DB swing
10x sit up
30x KB/DB swing
10x sit up
20x KB/DB swing
10x sit up
10x KB/DB swing
10x sit up

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
- Option: 5 x 5 at a moderately challenging weight.

B)
Romanian Deadlift
4 x 10. Rest 90s.
- build in weight if form permits

C)
Forward + Reverse Lunge
3 x 8 each. Rest 60s.

D)
Hollow Rocks
4 x 15-25. Rest 60s.

1.) Hang clean @above knee + tall jerk 10,8,6+5
2.) No feet No hook clean 4-5x3
3.) Front squat +jerk 2x 2+3 + 1+2 x3-4
4.) Push press 4 x10

2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L

EMOM 8
1.12-15 jumping squat
2.5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

20min amrap

20cal bike
15 push ups
10 ghd sit ups

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

Kelkka 50%; 75% & 100% x oma paino, x4

Etukyykky 5x10

Vatsat x200

6 sets for consistency:
30/25 cal row or ski
20 DB squats 30/20 lb
10 double DB snatches 30/20 lb
90 s rest

4 rounds for time:

15 cal Echo bike
7 d-ball cleans
5 ghd sit-ups

VX7A