Scales, L-sits, Inversion (handstands), Planks, and Stretching (SLIPS)

OPTIONAL COOL DOWN
1-2 ROUNDS FOR QUALITY
100m Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

6 min AMRAP

6 slamball burpee
8 tuck ups
8 vino tuck up
8 vino tuck up
20 vatsalla lumienkeli

lepoja

4 rounds for time of

• 50-ft. walking lunge
• 30 wall-ball shots
• 30 box jumps

♀ 20-in. box ♂ 24-in. box

10-1 db snatch @22,5
20-2 cal ski
5 cleans each round @70

3 rounds of:
5 Ab-wheels
10 Windshield vipers
15 Hollow rocks
20m + 20m One-KB Suitcase carry
Rest

Lepoja.

Ja sit alkaa Deload Cycle.

3 rounds
8 cal bike or row
10 seated DB press

Push press
EMOM x 10
5 reps
Weight stays the same

WOD
24:00 EMOM (8 rounds)
Min 1: 15 DB box step ups
Min 2: 30 jump rope
Min 3: 15 DB Push press

3 Rounds @ focus on posture & quality

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

– Rest as needed between rounds –