3 rounds

7 x kippi
7 x hyppy MU
7 x lantionnosto lattialla
10 sek pito dipin ala-asennossa
10 sek pito dipin yläasennossa

10 min (voi olla myös EMOM) Ring MU
10 min (voi olla myös EMOM) Bar MU

3 x
2-5 tiukka C2B
2 lisäpainoleuanveto
2 leveällä otteella leuanveto
2 L-sit leuanveto

WOD
7 rounds
15 boxjumps
3 ropeclimbs

E1,5MOM x 5

*6 x vauhtipunnerrus

6 Min AMRAP
9 burpee pullups
18 bar over jumps

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

Liikkuvuutta 30 minuuttia.

Takakyykky 1RM

Leuat 4 x 10
Jalannostot penkillä 4 x 20
Dipit 4 x 10

20 sek work 10 sek break x 2 rounds
1. Russian twist
2. Plank
3. Hip raise
4. Alt. Heel touches
5. Seated scissor kicks

20 sek work 10 sek break x 2 rounds
1. Heel touches
2. Plank step up
3. Plank walk out
4. Cross Crunches
5. Bicycle crunch

X 2 (=total 8rounds) = 20 min

Warm up
3 rounds
1:00 cardio machine
16 shoulder taps on push up plank
12 alt leg v-ups
8 scap pull ups
4 inch worm with push up to strict/jumping pull up
:30 HS Hold
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
EMOM 6 (0:40 work / 0:20 easy)
1) Row
2) SkiErg
3) Air bike

Warm Up
3 sets
1:00 row or air bike
5 inch worm
10 db snatches @starting at light weight and increase weight
10 db goblet squats
6 box step ups
3 box jumps
then workout prep
4 db facing burpees
4 db snatches
4 box jumps
4 heavy wall ball shots