2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

Goal: 4 challenging work sets

EMOM
 20

M1 12/15 cal row

M2 3 Squat Snatch
M3 
8-15 pull up

M4 3 Squat Snatch

ahafa
RPE 9

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(25)
WRK 4:00 REST 1:00 x5
10 hand release push ups
20 heavy jump rope
10 dumbbell hang clean
200m run

Finisher
30 kneeling crunch
:30 chest opener
1:00 IT stretch

Pari jumppaa By Wodliiga

3 x 1 x rinnalleveto + 3 saksityöntö

10 min Emom
1 Hang power clean 75-85%

Rullailua

AMRAP with BW (men) / 2/3 of BW (women)