Strength:

A,
Bulgarian Split Squat 4 x 6 reps /leg @mod-heavy

B, 3 Sets:
VMO Squat x 10 @light-mod
KB Windmills x 6/6 @light-mod

Accessory:
3 sets:
Single Leg Banded Hip Adduction x10-12
Single Leg Banded Hip Abduction x10-12

D,
Partner Workout (YGIG)
In 12 mins:
2 Rounds:
40 cal Bike
40 Box Jump
40 Goblet Squat
Remaining Time Max Cal Bike..

4 x 4 reps

Go every 2:30

Erg
DB snatch
Sled push
Kb swing
Sit ups

EMOM 20
A) air bike
B) ring row
C) 2x 10kg DB boksille nousu
D) 4kg ball abmat sit-ups
E) rest

Result= yhteen laskettu toistot/kalorit

"WodLiiga"

OPTIONAL STRENGTH

EMOM x 8
1) 1 legless rope climb
2) 6 burpee box over

EMOM 40:00

1) 10-20 cal Row
2) 10-20 (cal) BikeErg
3) 10-20 cal SkiErg
4) Rest

– Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

E4MOM 4
2 DL @100% 5RM
rest 30-45sec
4 DL @70% 5RM