EMOM 15' OF:
1) 12/10 CAL ROW OR 10/7 CAL BIKE
2) 4 MAN MAKER 2× 22.5/15 15/10
3) 12/10 BOX JUMP OVER

Banded Pull-throughs: 4 x 25. Rest 60s.

Band Pull Aparts from different points
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

10+10 single leg romanian deadlift @ 10/15kg DB/KB
10+10 single arm hang c&j
10+10 single arm front rack squat
15-20 ring row

then wod prep
2-3 sets
4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
For example first set 35/50kg, second 42,5/65 and last 50/75kg.

5 rounds

20 sec ring support pito
20 sec pull up hold
30 naruhyppyä

Bent over barbell row (supinated) 4x10 reps

For time :
7 Rounds:

50′ Handstand Walk
50′ DBall Carry (150/100)

KILOS 70/45

AMRAP 11
10 deadlift 90/65kg
9 Burpee Box Jumps 24/20"
3 C2B

5 rounds
1 min each
Rest
snatch (45)
burpees
thrusters (45)

6 AMRAP:

12 pull-ups
6 OHS 60/40, barbell from the ground.

Scaled: mikä tahansa kevennetty piano/tapa.

Sumo Deadlift
5-5-3-3-2-2
Every sets AHAP.
SO 2:45