50 min massage

1A) Tempaus lantiolta 3x5
1B) Allemeno 3x5
1C) OHS 3x5
2) Allemeno 3x3x70%, 3x1x80%
3) Raaka tempaus 5x3x70%
4A) EK 3x6x60%, räjähtävä pohjasta pohjaan
4B) vauhditon kolmiloikka 3x3
merkkaa kokonais volyymi tulokseksi

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

https://us02web.zoom.us/j/88989677267?pwd=MU9vUGFzbmNtazV4ZjlUUlpGZlhHUT09

C1) Partner WOD,
6 rounds YGIG
8 deadlifts 100kg/80kg
10 bar over burpees
10 C2B
400m run (both run)

10 Minutes of "Recovery Work"
- Easy bike, jog, row, ski erg etc

OTM 10 minute
Pull up x 2

Eilinen/Lepo/60 min PK-lenkki.