BOULDER SHOULDERS

3x15 Front raise
3x15 Lateral raise
3x15 Upright row
After each set 15 Hollow rocks, then rest for 1min.

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Eilinen/Lepo

20 seconds on, 10 seconds off
1 Round

Pushups
Squat Jumps
Up & Down Plank
Jump Lunges
Tricep Dips
Mountain Climbers
Inchworms With Jump
Tabletop Toe Touch

For time:
1 to 10
Deadlift (100 kg/ 70 kg)
10 to 1
Pull up

Time cap 25 minute

Deadlift on a plate 5x5 reps

3 rounds

5 Ring Kip
5 jumping MU
5 hollow to turnover

10 min EMOM
1 RING MU

3 x max reps ring dip / 3 x 3 negative ring dip

Pystypunnerrus 5 x 5

WOD
"DT" with row

5 rounds
15 cal row
12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

3 Rounds @ focus on posture & quality

10-15m/side Front rack + overhead carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

– Rest as needed between rounds –