3 rounds:
10+10 one arm KB row
30s. active hang
-rest 1-2 min between rounds-

3 rounds:
15 ring row
10 push up
-rest 1-2 min between rounds-

DL build up to heavy 5rep of today
+
4 round Amrap
1min: Alternating FC step ups
30sec rest
1min: KB swings
30sec rest
1min: DB renegade rows (L+R=1rep)
30sec rest

EMOM 20
1. 8-12/ side one arm KB push press
2.30-45s. plank
3.12-15 box jump
4.12-15 hand to hand KBS

3 kierrosta

rintaranka
5 hindu punnerrus
10/10 ylävartalo kierto
lonkka
30sek per puoli Kööpenhamina pito

Eilinen

Tabata:

8 x 20s on, 10s off

Plank hold

For time: “Bad karma”
50-40-30-20-10 reps of Barbell Curls
10-20-30-40-50 reps of Kettlebell Swings

Odd-Object A
For Time [10 Minute Time Cap]:
100′ Yoke Carry (340/240)
100′ Yoke Carry (400/280)
100′ Yoke Carry (460/320)
100′ Yoke Carry (520/360)

Every 2 Minutes [Starting on the 0:00]:
9/6 Calorie Assault Bike

Odd-Object B
[Not For Time]:
3 Supersets:
30′ Double Dumbbell Bear Crawl (Forward)
30′ Double Dumbbell Bear Crawl (Backwards)

Rest 2 Minutes Between Sets

4 RNDS:
10 2kb power clean 2×24/16
20 air squats
10 2kb snatch
20 push ups
10 2kb thruster
20 push ups
10 2kb russian swing
20 air squats

3 rounds
8 cal bike or row
10 good mornings
5 deadlifts with empty barbell

Deadlifts
E2MOM x 5
10-8-6-4-2
*increasing in weight for quality

WOD
EMOM
Min 1: bike or row for calories
Min 2: 5 burpees
Min 3: bike or row for calories
Min 4: 7 deadlifts

*workout ends when you reach 60 cal on bike or 80 cal on rower