Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

A:Open 16.4"
13min amrap:
55 Deadlifts 100/70
55 Wallballs
55 Calorie Row
55 HSPU
Or
13min amrap:
11 Dead lift
11 Wall balls
11 cal row
11 HSPU

10 - 6 - 4 - 1 reps of back squat

3 rounds
4min work 2min rest
10 GTOH 45kg
15 T2B
20 Bar facing burbee

Your score is total reps completed.

For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )

Päivän WODin jälkeen oman enkan hakemista

3 rounds of:
10 barbell Deadlifts
15 Seated band rows
20 KB swings
Rest

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%