Warm up
Band Pull Aparts from different position
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

2 rounds
1:30 row
1:30 ski
50 single unders
5-10 inch worm with push up to strict/jumping pull up
10+10 lateral box step ups

WOD PREP
1-2 sets of :
20 double unders
2 ring/bar mu
10 air squats
1 rope climb

FOR TIME OF:
21-15-9
HANG POWER SNATCH 60/40 40/30
TOES TO BAR

5 x 5-8 strict HSPU unbroken, every 1:30

WU
Flow 9, legs & back

3-4 rds
10-20 walking Lunge steps
10-20 Good Mornings
10 Arch Up

80-60-40-20-10
Cal bike erg, standing, vastus 10
Air squats

Between rounds

12 burpee over high box
9 d ball over box

Lepoja

2-3 min light cardio
1+1 glute strech
1+1 min triceps strech
1+1 min hamstring strech

Hiihto WOD
Uhonmäki

Back squat 4 RM, then 3x 2-3 reps @ same weight

14min amrap
14 Front squats 50/35
14 Push ups
14 Step ups