RestDay!

5 rounds

2min row
2min 10-20 wallball

2min bike
2min 10-20 kbs

2min ski
2min 10-20 db snatch

1.30 ON, 1.30 OFF x10
Alt. A&B (5x molemmat)

A)
12 db push press
15 abmat sit ups
max burpees

B)
12 goblet squats
15 kb swing
max box jump overs

Basic-Wod

40min with a partner

2 sets of kipping
3-10 Hspu from box
100m run
2 sets of weelbarrowwalk
10 knee raises
100m run

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab

@85%
Rest 3min btw sets

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

---

2x10 Down dog to cobra

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)