3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

-Kuntopallorive (medball clean)

-Rinnalleveto tangolla - tekniikka
-5 x 3-o rinnalleveto (clean)

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core strength
100 sit ups

E2MOM 30 bicycle crunches

WOD
Double tabata
0:40 on 0:20 rest
EMOM 30:00
Min 1: row calories
Min 2: KBS
Min 3: air squats
Min 4: bike calories
Min 5: sit ups

AMRAP 2 HSPU
AMRAP 2 TTB
AMRAP 2 Row Calories
AMRAP 3 Pull ups
AMRAP 3 Burpee box jumps
AMRAP 3 Single arm devils press 22,5/15kg

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

RCVR(25)
walk, run, jog, or just move

Finisher
50 double crunch
1:00 quad stretch

Partner wod
AMRAP 8 mins
20 Medball Clean
20 Dumbell Push up
20 alt. V-up (10/10)

REST 2 mins

AMRAP 10 mins
30 DB Hang snatch @22,5/15kg
30 Double under/ person
30 T2B

REST 2 mins

AMRAP 12 mins
40 air squat
40 double DB Stoh
40 box jump over @60/50cm

A,
5 rounds for quality of:
20m Yoke Carry @130/95kg
30m Prowler Push, pick load
Rest 1:30

Prowler Pushes- light load

B,
Every 1 min for 9 mins, alternating between:
12 Deadlifts @102/70kg + 30 Double Unders
6 Hang Power Cleans @102/70kg + 30 Double Unders
3 Push Jerks @102/70kg + 30 Double Unders

C,
3 rounds for quality of:
30 Mini Band Good Mornings
10 Jefferson Curls, pick load
10 L/10 R Single Leg Hip Thrusts, pick load
Hip Hinge + Lateral Raise Hold, pick load, 20 secs

Jefferson Curls or Back Extension

Complete 2-3 rounds.

A/
AMRAP 14'
15 OHS @40/30kg
10 HSPU
5 Devil Press @2x22,5/15kg

B/
21 Thruster @50/35kg
21 PU
15 Thruster @60/40kg
15 C2B
9 Thruster @70/50kg
9 BMU
TC: 18'

Parin kanssa vuorotellen 3 rounds

10 x 5 m pistejuoksu
7 toes to bar