OTM 10 minute
5 rounds
Odd: Shoulder press x 6 - 10 (50 % 1 RM)
Even: Pull up 4 - 8 / ring row x 8 - 16

Deadlift 4x5 @77,5%

7 x 5

5 rounds for time of the following triplet:
5 wall walks
5 L sit pullups (FULL ROM - no kip)
10 (5 each leg) weighted single leg deficit lunges with rear leg on bench and on a step to make a deficit for big ROM

For time:
100-90-80-70-60-50-40-30-20-10 reps of (choose the exercise you want in any order):
- Sit-ups.
- V-ups.
- Toe touches.
- Bicycles x2.
- Flutter kicks x2.
- Hollow rocks.
- Back extensions.
- Back plank hold.
- Lateral crunches x2.
- Russian twists x2.

Emom 14 min.

5 sit-ups
6 overhead barbel lunges 5kg
5 V-ups

Eilinen/Lepo

100 - 80 - 60 - 40 - 20 reps for time of:

• thruster (10 kg)
• box jump (40 cm)
• flutter kick

5 rounds, 2’ rest, of:

• 21 KB swings (20/8 kg)
• 15 BB thrusters (20/10 kg)
• 9 pull-ups/chin-ups

1 round for time of:

• 5x10 rope jumps
• 10 BB snatches (10 kg)
• 4x20 rope jumps
• 10 push-ups
• 3x30 rope jumps
• 10 box jumps (40 cm)
• 2x40 rope jumps
• 10 BB thrusters (10 kg)
• 1x50 rope jumps
• 10 BB deadlifts (10 kg)
• 2x40 rope jumps
• 10 alternating step-ups (40 cm)
• 3x30 rope jumps
• 10 burpees
• 4x20 rope jumps
• 10 BB clean & jerks (10 kg)
• 5x10 rope jumps