4 rounds @ steady pace
3-minutes Air bike
20 Hand-to-hand swings
1 e/side Turkish get-up

3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

C.
Three sets of:
*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

Sumo deadlift

5 x 7

EMOM 15
1´ 2x Snatch balance
2´ 2x OHS
3´ 2x HH Snatch

21 - 15 - 9
Thruster (30/42,5kg)
Bent-over row (30/42,5kg)

Tc: 10min

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

k2e,t2b.pull-up,etc..

3×12 Kipping pull-up, C2b
3×5 bar MU
etc...

For time:
2000 m Row
Odd minutes 10-15 burpees over the rowing machine

Pari WOD: Molemmat parit tekevät 5 kierrosta. Tulos on parin yhteinen aika. Kun toinen tekee, toinen on lankkupidossa.

Superkids:
- 5 x käsilläseisontapunnerrus
- 5 x boxihyppy
- 1 x köysikiipeily

Ninjat
-7 x käsilläseisontapunnerrus
-7 x boxihyppy
-1 x köysikiipeily

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)

2-3 min light cardio
1+1 min forearm smash with barbell on rack
1+1 min bicep smash with barbell on rack
1+1 min chest/bicep/forearms streching
1-2 min glute strech of your choise (each side)