A. Back Squat
5-5-5-5-5-5-5-5-5-5

B. Renegade row + push up
10-9-8-7-6-5-4-3-2-1

C. Devils Press
1-2-3-4-5-6-7-8-9-10

from this straight to as many rounds as you can:

A. Hanging leg raises 10
B. Push Ups 10
C. Tuck Jumps 10

A Warm-Up WOD

3 Rounds:
30-Second Plank Hold
10 Lunges (5 per leg)
10 Dumbbell Deadlifts (light weight)
5 Burpees

Write dumbbell weight in comments

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

➡️ Choose reps you can hold for four rounds

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

Amrap 20 in pairs, share reps
12 kb clean
12 kb front squat
12 kb push press
12 jumping split squat

4 rounds each:
8-12 2xkb front squat (tempo 2X0X)
20 m front rack carry

3 rounds:
40m Skillmill Sledge Push, damper 8/6
20m Sandbag Bearhug Carry 60/40kg
30sec Sorenson Hold
7,5m HS-walk
- Rest 1min btw round

For time :

50 Deadlift 60/40kg
50 Wallball Shots

3 x 10-35s

rest 90s

4 sets:

10 x RDL's with DB's @tempo 31X1
8+8 x Single leg Bulgarian Split Squats

Go every 3:30

Viikko 45 (kisaan valmistavaa treeniä)