30min row

Get your breathing up a little bit and use the speed of the movements to wake up the hips.
EMOM x 12mins
1st - 5 Seated Box Jumps (increase height each round)
2nd - 8 Dual Kettlebell Cleans (moderate weight)
3rd - Row 30sec @ moderate effort

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN + SPLIT JERK

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

AMRAP 45

3rds
1500/1200 row
1500/1200 ski
remaining time
AMRAP
10 DB snatch 30/20kg
2 Legless rope

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(21)
WRK 2:00 Rest 1:00 x7
10 body builders
20 kettlebell swings
40 dumbbell hopovers

Finisher
50 round the world
1:00 hamstring stretch

Wod
In teams of 2- I go U go
4 min Work 1.5 min Rest

American Swing
KB Burpee
Single Arm OH Lunges
Single Arm Clean
Single Arm Thruster
Burpee
Partner Medball Sit-up

Afterparty
2 rounds (40m) / side
OH Carry

Treeni
Strict/kipping hspu
5x2 v2
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 15-20s

Box hpsu 4x10

1 x 3 (75%)
1 x 4 (90%)
3 x 4 (95%)

Percenatage from 1RM