For 12 minutes, Every 3 minutes run 400m

record time without breaks.

4sets
BB Push Press x10-8-6-6
Nordic Curls x10
Roller Deadbug X10/
- Push hands and knees into roller and hold it there during the movement

2.5-3min

20

Hero WOD

Maaki 40 v for ever

4 rounds for time

10 muscle ups
10 bench presses, 75 % of bodyweight

6 Rds:
24 Air Squats
12 Shoulder to Overhead
6 Burpees

Timecap 12 min

L1:50/35kg
L2:60/40kg

5 Rounds for time:
15 Wallball shots 20/14lb
10 Box jumps 24/20”
5 Squat snatches
Rest 2 minutes between rounds

EMOM 10
every minute perform one complex

Power Clean+ 2 Front squats+1 push jerk

60-70% of 1rm C&J

Power Clean + Hang Clean + Split Jerk

2 sets of 3+3+3 @ 60%

3 sets of 2+2+2 @ 75%

-Hang clean is squat clean.

7 min.

10 Etunojapunnerrusta
10 Istumaannousua

5x3 with a 10 second decent
Add weight if needed and tempo is good. Start with chin above the bar and go down to full extension.

Scale to eccentric ring row if needed.

For time:

200 Double Unders
50 Overhead Squats
L1: 50/35kg
L2: 60/40kg
50 Pull-ups

Timecap 15 min.