4 rounds
3 minutes on, 2 minutes off

50 double unders
25 regional lunges 2 x 22,5/15 kg
Amrap burpees

Your score is the number of burpees completed

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar

1.min Ergo cal
2.min Push Press 30/20kg
3.min Devils Press alt. Hands w/1DBs 22.5/15
4.min Plank Hold
5.min rest

3:00 easy bike, row or run
10 walking lunges
20 passthroughs
10 walking lunges

WOD
50-40-30-20-10
Calorie bike or row
Sit ups
Front rack lunges 75/55

3 rounds for consistency:
3 min ski, row or run for meters
1 min rest
3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest
3 min bike for meters
1 min rest

5k row @ moderate tempo

• Row/Bike 2min.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6-8 Wallball
  6-8 Knee rise/T2B
  6-8 DB snatch

• Mobility...

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

Tempaus seisoma-asennosta, 3 x 3

Tempaus riipusta polven yp. 5 x 3