DB Plank Pull Through: 3 x 10 each. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

hip & spine mobility

12'EMOM
1: 30" plank
2: 6/6 KB teapot
3: 5/5 prone leg raises

glute bridge & one leg extension w. smr between knees 4x6/6

superset 4x
10m tiger walk
20m dbl KB OH carry

EMOM 16 (40s on/20s off)

1) Erg Calories
2) DDB Devils press
3) Burpee Pull Up/Burpee To Target
4) Rest

Voima
E3MOM, 4 rounds
6 shoulder press (barbell)

WOD
8min amrap
10 slam ball
10 push press (barbell)
10 sit up
10 cal ergo

Squat clean 1 RM

3 rounds for time:

10 wallballs
10 air squat jumps
14 alternating single leg v ups
10 alternating pistols or scale to bench pistols

Timecap 10min

Optional 23.1. Re-Test

3 x alkavalla 2 minuutilla
max käsilläseisonta/käsilläseisontapunnerrus

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

Shoulder Mobility