5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)

Time Cap : 30 minutes

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Deadlift 4 RM, then 3x4 @ 90%

Eilinen/
Lepo

Accessory

3 Rounds

8+8 Db single arm seated press

8+8 Db single arm bent over row

10 Face pulls

10-20s L-sit hang

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

For time:

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg