5 rounds no time

10 bench press @ 60kg
10 strict pull ups

12min AMRAP
30 askelta askelkyykkykävelyä
15 istumaannousua
10 etunojapunnerrusta

Emom 10
12 burbee boxjump over 60 cm
12 hspu

Rest 6min

Emom 10
20 v-up
20 pistol squat

Rest 6 min

For time:
100 double under
30 pushup
30 overheadlunge 22kg
30 boxjump 75cm
30 ohs 22kg
30 burbee boxjump over
30 pushup
100 double under

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod: 6x 2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

20 ring muscle ups

EMOM 25 min_
25:00-20:00 min:
- 20 sit-ups.
- 10 Back hollow rocks.
20:00-15:00 min:
- 30 sec superman.
- 10 box jumps.
15:00-10:00 min:
- 20 V-ups.
- 10 Pull ups.
10:00-05:00 min:
- 20 hollow rocks.
- 10 Wall ball shots (9/6 kgs).
05:00-00:00 min:
- 20 back extensions.
- 10 Toes to bar.

AMRAP 15'
3 ground to overhead @20/15
6 burpees jumping on the plate @20/15
9 box jumps over @30/24

for time!

C.
20 minutes of dedicated passive or static stretching

3x5
3x6
3x8
3x10