3 min On, 1 min REST, 15 rounds

A) 2 min ROW + Dubai vatsat @ 12-16 kg Kb

B) 2 min BIKE ERG + C&J @ 50-60 kg

C) 2 min SKI + box jump/ viivajuoksu / lunges

Bench press
8x jumping pull-ups

Partner workout
5 rounds for time
25 cal erg
15 Devils press
10 Burpee box jumps
-Split reps anyhow
cap 20

A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg

1. 3 sets:
   -Dual DB Hack Squat x12-10-8
   After each set: max DB Sumo Squat Pulse @1xlight

2. 3 sets:
   -Single Leg Calf Raise with DB x12-15 (3sec down)
   -Single Leg Tibialis Raise with KB x12-15 (3sec down)

Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB

Pull-up with extra weight 3 x 2 reps

15 min amrap

• 10 cal row
• 2,4,6,8,10... Pullups
• 2,4,6,8,10... Pushups
• 2,4,6,8,10... Situps

Snatch + hang snatch 7 x 1+1

Strength circuit
EMOM 12
1. 20m weighted walking lunge (1 DB)
2. 12-20 Dumbbell good morning (front rack)
3. Rest

300m row

10 Sets of power clean