For time :

15 Thrusters 45/30kg
50m Sprint ( OHKIN Lähemmälle nurkalle )
15 Thrusters 45/30kg
100m Sprint ( Puoleen väliin OHKIN takaseinää )
15 Thrusters 45/30kg
150m Sprint ( OHKIN taaemmalle nurkalle )

TC 5

kipping pull up/c2b

E2MOM 5 rounds
3-12 kipping pull up/c2b (unbroken)
8 burbee + kb swing

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge with KB
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 30 mins

3-4 sets:
:30 Sorenson Hold
:30 Sandbag Bearhug Hold 60/40kg
- Rest 1min btw sets

WOD
35min amrap
20 kb swing
20 box step up
20 cal ergo
20 up down
20 goblet squat

Deadlift on a plate 3x12 reps

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees

BONUS Cardio party

1., Run - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

2., Bike - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

Complete as many rounds as possible in 20 minutes of

• 25 burpees
• 15 body-weight back squats

Overhead squat