3 RFQ

1 Split Squat Complex L 2x25kg
1 Split Squat Complex R

Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

8 minute play time with HS walk

3x2000m
Rest 3min between each row

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power clean to press
16 jump rope
8 v-ups
100m run

Finisher
50 oblique twist
1:00 hamstring stretch

Kyykky 4x3x87,5%
Maastaveto korokkeelta 5x8
Polvennostot roikkuen 5 x amrap

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

RCVR(25)
walk, run, jog, or just move

Finisher
50 double crunch
1:00 quad stretch

Partner wod
AMRAP 8 mins
20 Medball Clean
20 Dumbell Push up
20 alt. V-up (10/10)

REST 2 mins

AMRAP 10 mins
30 DB Hang snatch @22,5/15kg
30 Double under/ person
30 T2B

REST 2 mins

AMRAP 12 mins
40 air squat
40 double DB Stoh
40 box jump over @60/50cm

10-9-8-7-6-5-4-3-2-1:
Double/ Single Dumbbell Clusters (Kb)
200 Meter Run

Tc 20min

Warmup

Jog 5min

Single Dumbbell Warmup
30 Seconds Each Side
Performed with Lighter Weight:
Deadlift
Hang Power Clean
Front Squat
Strict Press

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 10-15 toistoa
B) 10 shoulder taps / painonsiirto

EMOM 18

1. Burpee
2. Split jump
3. KBS

→ choose reps you can hold