3-4 rounds (so its 12 or 16 minutes of working)
1 min : rowing
1 min : burpee
1 min : double unders
1 min rest
Goal is to keep moving about 80% of max pace, so that 3 minute work doesent feel like you are surviving from this wod.
You can count your reps if you are able to.

30 Min EMOM alternate
1. 10 reverse flys (feel) 2x5kg or 2.5kg
2. 30-50 DU's
3. 15 hollow rocks
4. 5-8 strict pull ups
5. 10 OHS 40/30kg

5 reps @75%
3 reps @85%
1 rep @95% +
-last set atleast 1 rep, if u feel it go for more.

Midline 3 rds for quality (not for time)

Single arm farmers walk 60m /side
Single arm front rack carry 60m/side
Single arm OH carry 60m/side

Rest 1 min between the rounds

EMOM 16

1 min : max distance HS walk
2 min : 10 Box jumps 30/24"
3 min : 15 Wallball 9/6kg

Working in Pairs for time
150 Cal Row (ygig)
150 synchronized squats (air squat and one has 10kg plate)
150 push ups (ygig one holds plate overhead)
100 devils press (2x22.5/15kg ygig)

Time Cap 36 Mins

21-15-9-6-3

Power snatch 40/30
Burpee
T2b

Time Cap 14 Mins

Ankle dorsiflexion

Good ankle mobility improves your squats, weightlifting, pistols, running, etc.

Do the following routine and add it to your daily routine if you think you could benefit from an increased ankle mobility.

For time
150 Air squat
100 Du´s
50 burpees

3 kierrosta

1min käsipaino vauhtipunnerrus
1min seinäpallo
1min soutu
1min pallonisku
1min lepo