Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
Every minute complete the following for 15:00 minutes. Complete the exercises one time through each minute. You should have some rest time each minute. If not adjust reps down.

4 burpees
6 single are db swing to overhead
8 sit ups

just work or score equals total reps

Finisher
60 flutters-2ct
1:00 butterfly stretch

Wod

8 min amrap

Treeni:
20 Db Box step ups 22,5/15 kg

15 T2b

Hiki:

20 box step ups

15 hanging knee raises

4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

Press in split
6x6r @ 2 reps in the tank.
Rest as needed.

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

Slow tempo hamstring bridges: 5 sets of 10 with 0:45s rest between sets.
Then
Wall sits: 3 sets of :30s with 0:45s rest between sets.

https://zoom.us/j/7594162178
ZOOM salasana 530247

A:
Back squat 3x6 @ 75%
Shoulder Press 4x6 @ 65%
B:
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

2x 8min AMRAP

1) row 10/7 + 10 kbs

rest 3min

2) 30 DU, 10 pull up