Strength(back squat~every 2:30)
8 reps 60% of 1Rm - 80 kg
7 reps 65% of 1Rm - 85 kg
6 reps 70% of 1Rm - 90 kg
5 reps 75% of 1Rm - 97 kg
4 reps 80% of 1Rm - 104 kg
15 reps 40% of 1Rm - 52 kg

Buy in: 60 second plank 

5 rft:

5 push press 135#
10 burpee box jump 25#

Cash out: 60 second plank 

3 rounds of

15cal assultbike
12x bar over burpee
Rest of time max reps DU

Rest 2min between rounds

Your score is ammount of DUs.

Metcon(time)
Emom for 10 minutes,
Odd minutes:20 reps Hollow Rocks
Even minutes:20 calories Row

Skill
T2B- 10 min Emom 10 T2B

Wod 5RFT
3 RMU
6 Deadlift@100/70
9 HRPU
12 air squats

Wod: take each movement at a time , aim to go unbroken on movements and keep a steady pace for quality reps.

10 rounds of:
10 x kettlebell swing 24kg
10 x box jump

40 min
Freestyle

Iltapäivällä hieronta JH 60 min

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.
1a) Weighted Straight Leg Sit-ups: 4 x 15.
1b) Elbow Plank: 4 x 30s.

2a) Banded pull-aparts: 4 x 50.
2b) Banded Facepull-aparts: 4 x 25.

6-8-10-8-6

Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
rest 30 sec
tricep extension with barbell
rest 30 sec
"rope rows"
rest 30 sec
Abmat sit-ups with wall ball
rest 30 sec
Bicep curls with barbell
rest 30 sec
Vipunostot
Rest 1 min

Wide grip pull-up (strict form):
BW (81kg) + 10kg x 5 = 455
BW + 20kg x 1 = 101
BW + 15kg x 2 = 192
TOTAL = 748

Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440

Seated Cable Row:
54kg x 8 = 432
54kg x 8 = 432
54kg x 8 = 432
TOTAL = 1,296

Back Extension:
20kg x 10 = 200
20kg x 10 = 200
20kg x 10 = 200
TOTAL = 600

GRAND TOTAL = 4,084