3 rounds

10-15 rower hamstrings
60s wall sit hold

*Rest as needed

Bench press 6 RM, then 3x4 @ same weight

21-15-9

CTB
OHS 50/35kg

TC 6

Core 2-3 rounds

20 medball russian twist
0:20 hollow rock
0:20 superman rock

Rest 60s after 1 round

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

25cal erg

Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plate

Movement prep:

3 rounds for time:

21 dumbbell deadlifts
15 kipping pull-ups or jumping pull-ups
9 dumbbell squats

TC 15

Deadlift 1RM
RPE 5, maximum effort.
Lift only with good form!

LEPO

Skills

@double KB

10-8-6-4-2
box pistol squat
single leg RDL
split squat

10-8-6-4-2
press
gorrila row
floor press

Wod

Amrap 10’
1-2-3-4….

dead cluster
russian swing
KB burpee

@double 24/16