A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

Teams of 2

0:00-15:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000m row

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. KB box step over (split anyhow)
6. row (both rowing at the same time)

1. 20 minutes to build Snatch 1RM
2. 20 minutes to build Clean&jerk 1RM

Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
* (skaalaus 2,4,6)*

-7.5m hsw
-12 t2b
-10 hspu
-12cal ab

BACK SQUAT

Every 3min

3x @80%
3x @85%
3x @90%
3x @75%

✨️🎉✨️✨️🎉✨️🎉✨️✨️🎉✨️

COOL DOWN
3-4 SETS FOR RECOVERY
:30 Straddle Forward Fold
10/10 Child's Pose Single Arm Lifts
10 SLOW Alt. 90-90 Hip Rotations.