Wide grip Bench press 8-8-6-6 reps

A: Back squat 5-5-5+
B: Standing SL hamstring curls 3x6/each leg
C: Dips 3xMax
D: Lat pull downs 3set

WU
6min. walk ja run vuoro-
tellen
+
2rds
8x KB/DB thruster
8x sumo KB/DB DL

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

RCVR(25)
walk, run, jog, row, stretch, yoga or low intensity iso work

Finisher
50 alternating toe touch
1:00 IT stretch

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

WOD
buy in
800m run/500m walk
then
21-15-9
KB/DB thruster
sumo KB/DB DL
then
buy out
800m run/500m walk

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-

4 sets:

AMRAP2:
10 burpees
max reps WB's
- rest 60s btw sets

Easy pace :)

E3MOM for 4 rounds
1: Ergo
2: 15 KB swing, 5+5 One leg deadlift with KB
3: 90s Burpees to target, 90s Straight leg sit ups
4: 90s Double DB hang snatch, 90s Box step ups with DB's

• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over