WOD
10-20rds
3x push up
8x lunge
10x jumping jack

Power clean 5x2

Partner workout

1000m row
3 rounds
30 plate ground to overhead@20/15 kg
30 synchro air squats
30 push ups
-into-
1000m row
2 rounds
30 total overhead plate lunges
30 burpees to plate
30 hand release push ups
-into-
1000m row
1 round
30 plate thrusters
30 atomic sit ups
30 strict hand stand push ups

Time cap: 35 mins.

2 minutes of cardio, pick an activity (row, bike, run), then:

2 rounds:
*Barbell Complex, 45/35 lbs
5 L/5 R World's Greatest Stretch
10 Kipping Swings
5 Inchworms

*Barbell Complex:
3 Barbell Hang Muscle Snatches
3 Barbell Hang Power Snatches
3 Barbell Power Snatches

Every 4 mins for 12 mins do:
10 Bench Press*
15 Push-ups

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM

Warm Up
With Air Bike
40s easy -> 20s moderate -> 10s fast with ARMS&LEGS
rest 20s
40s easy -> 20s moderate -> 10s fast with ARMS ONLY
rest 20s
40s easy -> 20s moderate -> 10s fast with LEGS ONLY

then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(15)
On the 3:00 x5
5 push ups with shoulder tap
5 pull ups
5 curls
5 body builders
5 sit ups
5 jing jang

Finisher
50 penguins
1:00 chest opener

30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) )

• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps

a) 1-Arm Bent Over Row - 1sec hold 4x8
b) Stick+Band Lat Pull Down - 1sec hold 4x8

Banded Chest to Bar 4x6

3sets: YGIG
30sec KB Swing USA
20sec Hollow Hold
30sec Wall Sit

3 Sets: YGIG
30 Mountain Climbers
20 Push-Up
10 Groiners
5 Burbee

100x Pull up
Everytime you brake:

Round 1
5x back burpee
10x Push up
15x Air sq

Round 2
Run to 5th floor

Tc: 25min