WOD
25x burpee
25x air squat
25x sit up
400m run/ 200m walk
20x burpee
20x air squat
20x sit up
400m run/ 200m walk
15x burpee
15x air squat
15x sit up
400m run/ 200m walk
10x burpee
10x air squat
10x sit up
400m run/ 200m walk
5x burpee
5x air squat
5x sit up
400m run/ 200m walk

Deadlift 5 reps daily max
One arm db row 4x10/10

EILINEN tai

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

3 kierrosta:
(jokainen kierto alkaa 2 ja 1 toistolla ja jatkuu +2 ja + 1 toistolla)

2 min kierto 1
2 x Tempaus käsipainolla (22,5 kg/ 15 kg)
1 x Pike push up

1 min lepo

2 min kierto 2
2 x Valassa askelkyykky (22,5 kg/ 15 kg)
1 x Linkkari

1 min lepo

2 min kierto 3
2 x Thruster käsipainoilla (22,5 kg/ 15 kg)
1 x Burpee

60 Minutes, In Teams of 3:
Assault Bike + Ski Erg
Accumulate max calories on both machines
2 Members Work, 1 Rests
Rotate every :30

6 x 8. alternating legs

Go every 3:00

STR: @70-80% effort
(rahulikult 6 minutit, ei ole AMRAP)

Back and Shoulders
6 min for Quality:
2-4-6-8-10-... Bent Over Row @light
10 DB Lateral Raises @light

rest 4 mins

Legs and Chest:
6 min for Quality:
2-4-6-8-10-...
Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
10 DB Bench Press @moderate

rest 4 mins

Arms and Core:
6 min for Quality:
10 Alternating DB Bicep Curls
10-15 Hollow Body Crush Grip DB Floor Press

rest 4 mins

Calves and Triceps:
6 min for Quality:
15 Plate Calf Raises
15 Band Tricep Push Downs

WU
3rds
1min. walk
10x burpee
10x air squat
10x sit up
1min. run

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...