3 rounds of:
5 Ring rows
10 DB deadlifts
15 Reverse hypers on box
20 Back extensions
Rest

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warmup: 2 Rounds or 10min 
10 Banded Good Morning
10 Banded Squat
10 Banded Shoulder Press
10 Banded Thruster 
10 Banded Btn Press
10 Banded Oh- Squat

Warmup2:
Emom12
A: 10 Squat
B: 10 Shoulder press
C: 10 Thruster
D: 10 Ring row

Tabata of your choice
-8x20sec work/10sec rest

3 rounds of:
5 slow Dragon flags
10 T2B
15 Ab-wheels
20 AMSU
Rest

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.

Huoltoa / Lepoa

2 x 12 min AMRAP

AMRAP 12
12 DB hang C&J (alt.)
14 target burpee
16 KBS
18 wall ball

-rest 4 min-

AMRAP 12 (I go, you go -style)
6 box jump over
10 cal erg

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 rowing @easy/mod pace
10 reverse lunges
5+5 squat streching + torso rotation
5 push up to downdog pose
5 wb goblet squats
5 wb push press
5 wall ball shots
:30 HS HOLD

Metcon Prep : 1 set

6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu