"Omatoiminen WOD"

A.
Easy run 5min... + lyhyet venyttelyt

B.
Run 2min / Rest 2min x3
Run 90s. / Rest 90s. x4
Run 60s. / Rest 60s. x5

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Weightlifitng Skills
- Overhead squat from rack 3-3-3-3-3-3

WOD
7' AMRAP
- 5 OHS
- 10 Burpees

3' Rest then

7' AMRAP
- 5 Cluster
- 10 TTB/KTE/KTC

EMOM 9
1. 3 Thrusters @75%
2. Rest
Percentages are calculated from your push press 1RM

80 squats
70 push-ups
60 one-legged squats, alternating
50 burpees
40 single-arm overhead squats 5kg
30 handstand push-ups
20 thrusters 20 kg
10 turskis get up

Etukyykky

5-7 x 10

10-5-5-3-3-3-1-1-1

a) max set of bar muscle ur or ring muscle up
b) 10 min emom, every 2 min 50 % of max

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21:
Strict Handstand Pushups
Kilos: 22.5's/15's

3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 9 RPE (-5% Load Drop)
70% 1RM 3 reps
75% 1RM 3 reps
80-85% 1RM 3 reps
75-80% 1RM 3 reps
Pause @ parallel position