Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

In 15 minutes:
Row for distance and switch every 1 minute.

A.M.R.A.P. 10'

► 03 Wall Climb
► 07 Overhead Squat

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

AMRAP 3min
3 burpees
3 shoulder to overhead @50/35
rest 3min
AMRAP 3min
4 burpees
4 shoulder to overhead @50/35
rest 3min
AMRAP 3min
row (cal)

April Showers bring Gains
Summers coming in Hott!!! You may be good all year but time to be better 😎

Strength 1
BB Push Press
Nordic Curls

Strength 2
Bulgarian Split Squat
Flexed Arm Hang

Strength 3
Contralateral KB SL RDL
Tripod DB Row

Skill
Double Kettlebell Cleans

Benchmarking
Max Squats in 1min
150 Row OR 150 Ski OR .12 Curve

4 kertaa hyvällä tekniikalla:
5 leukaa (myös negatiivi käy)
10 punnerrusta
15 ilmakyykkyä
Tulokseen kierrosten lukumäärä (4) :)

EVERY EXERCISE IN 1'
21 thrusters @40/25
21 pull ups
18 thrusters @40/25
18 pull ups
15 thrusters @40/25
15 pull ups
12 thrusters @40/25
12 pull ups
9 thrusters @40/25
9 pull ups
6 thrusters @40/25
6 pull ups
3 thrusters @40/25
3 pull ups

3 rounds
10x Overhead squat
30x Double-unders/ 60 Single-unders

WOD 21-15-9
Push Press
Dips
KB swings
Wall balls