1.) GHD sit ups: 10-15
2.) Plank hold: 30-45s.

lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),

LAVA: 3×1@95%-100+%

For time:
2min work/1min rest

Row 20cal
Tank push 5x20m
Row 20cal
Devils press 10 (2×20kg)
Row 20cal
Thruster 15 (50kg)
Row 20cal
Wall ball 20 (10kg)
Row 20cal
Weighted box over 25 (2x20kg)
Row 20 cal

Both in same minute
Benchx6-10 (DB2x26/2x20kg)
GHD situpx6-10

3-4 sets:
:30 Sorenson Hold
:30 Sandbag Bearhug Hold 60/40kg
- Rest 1min btw sets

E2MOM for 2 rounds:
1) 12 Deadlifts + Deadlift hold
2) 12 Ab-wheels + Plank hold
3) AMRAP: 10 Hollow rocks + 10 Arch rocks
4) Rest

WOD
35min amrap
20 kb swing
20 box step up
20 cal ergo
20 up down
20 goblet squat

In pairs

Buy-in 800m run

10rounds each, i go you go

3/4 tire flip
7kb swing
10 airsquat

Buy-out 800m run

3 sets of 10 reps

Concept2 RowErg 30min

Result meters.