2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

100 push-ups for time. Break them into sets as you want.

-skin the cat
-etu- ja takavaaka
-pidot

3x20 ghd hip extension (10kg bar behind the neck, 1s pause at top)

10AM:

On the minute 10 rounds (40min):

1. Wattbike (20cal)
2. Row (20cal)
3. Ski erg (20cal)
4. Rest

I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

Score is calories you were able to hold per station.

Clean drop
Clean
Jerk drop
Jerk
Clean and Jerk

#Strength
max, 2 kg ramping, of:

• BB shoulder press

15 cal Assault bike
3 Snatch (80/55)
15 cal Assault bike
6 Snatch (70/50)
15 cal Assault bike
12 Snatch (60/42.5)

Laatua
Superkids:

4 kierrosta
5 Pystypunnerrusta
5 hollowasennosta supermiesasentoon "silakka"
5 PEP
5 Hollowasennosta polvien koukistus
1 min lepo

Ninjat:

5 kierrosta
6 Pystypunnerrusta
6 hollowasennosta supermiesasentoon "silakka"
6 PEP
6 Hollowasennosta polvien koukistus
40 sek lepo

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener