Lämppä:

2 x 200 m row + 50 DU
2+2 4-o askelkyykky
10 seinäkyykky
10 m valakyykkykävely
10 m valakyykkyhyppy

Tangolla
5 suorinjaloin mave tempausote
5 voimatempaus sylistä
5 valakyykky
5 punnerrus niskan takaa

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

Chillaa!

Possible Linnamasters wod at Kurvi after open gym.
This entirely depending on what is it.

Minna will be there to open doors and oversee.

Regardless of attendance to the actual competition, all are performing the events as part of the programming.

3-5-8-10-8-5-3 reps of clean grip deadlift.

Reps should be done unbroken and without the need to let go of the bar.

Eilinen/Lepo

100x Pull up
Everytime you brake:

Round 1
5x back burpee
10x Push up
15x Air sq

Round 2
Run to 5th floor

Tc: 25min

Rästi

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(27)
WRK 7:00 Rest 2:00 x3
5 db lunge-sters(left lunge + right lunge + thruster)
10 step ups
5 hand release burpees
10 sit ups

Finisher
50 bicycles
1:00 samson

Lepoja