5 sets of pull ups (more reps, heaviest possible)

Parin kanssa (toistot saa sekoittaa kuinka itse haluaa, toinen tekee, toinen lepää)

80 tangon yli burpeeta (saa astua tangon yli)
80 rive riipusta sopiva paino

60 Min of:
Assault Bike @ 60-70% MHR

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)

Strength
4 Rounds of:
Bench Press x5
Jump Squat (DB's or BB) x12
Paloff Press with band x12/side

then 3 rounds of:
Barbell Sumo Deadlift x5
Chin Up x max reps
Plank Hold 1-2min (if you can hold for 2 mins add weight to your back next set)

Don't rush through the rounds. Take your time and rest approx 1min after each round

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

Seinäpallotaito:

-Etukyykky pallon kanssa

WOD - For Time:
21-15-9
- Burpees
- Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
- Box Jump Over (24/20)
- 200m Run

Post WOD: Tabata Row

BB or DB jump squat

A. 3x8: Alternating DB Snatch
B. 3x8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
1 Set: 1:00 On - GHD Sit-ups