Warm up
250m run or 12 cal bike

Then 2 rounds
Duck walk
10 Cossack squat
5 goblet squats

Backsquat
E2MOM
10-8-6-4-2
Then find a 1 rep max

WOD
500m row

@6:00
12 mins AMRAP
12 cal row
9 KBS
6 wallballs

DB flyes 4x10 reps

tempausveto+tempaus+valakyykky 5x3: 5 x 35 kg. Raskasta.
työntö 3x2 (1+1+1+1): 50, 55, 57.5kg.
takakyykky 5x2: 80, 85, 90, 92,5, 92,5 kg.

E.M.O.M. 12'
► 02 DeadLift
► 04 Burpees
► 08 Kettlebell Swing

4 ROUNDS FOR TIME
25 double unders
20 2 arm russian KB swings @2x16/2x8
15 front squats @50/30

Within 20 minutes:
3x5 Floor Press
3x Max Ring Rows

With 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
Do a total of 3 work sets at this weight with 2 minutes rest.
Lift in pairs.

5x5 @80%

Kokeneille kyykkääjille!

C.
Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed

For time :
21.18.15.12.09.06.03
► Wall Ball Shot
► Pull Ups

Shoulder Press 10x3 77.5%

Try and go heavier than last week.