For time:

16 burpee box jump overs
16 DB deadlifts
13 burpee box jump overs
13 DB deadlifts
10 burpee box jump overs
10 DB deadlifts
7 burpee box jump overs
7 DB deadlifts

Find biggest weight

Front squat 2 RM

Double under practise for 15 minutes

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EMOM16
1. 10 Thrusters
2. 20 KB swings
3. 30-40s Double unders / singles
4. 30s Feet on box pike push ups

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Core holds
3 rounds:
20s + 20s Copenhagen hold
30s Reverse plank hold
20-30s Hanging leg raise hold

• rest as needed

A: power snatch 3x2 @75% of power snatch max

B: power clean & push jerk 3x1+2 @70% of push jerk max

C: backsquat 2x1 @~95%

Voimatempaus 32kg asti
Tempaus allepudotus 39kg asti
Tempaus 39kg asti, 37kg kyykkyyn
Työntö 40kg asti

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

By Wodliiga

"For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins "

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

For time:
90-60-30
Double under
45-30-15
Wall ball
15-10-5
Power Clean@70/47kg

Timecap: 15 mins

Extra:
Tibia Raise
3 x 20. Rest 60s