For quality:
1) 8-12 ring row
2) 10 snowangel
3) 8+8 single leg glute bridge
4) 8+8 dead bug
5) 1-2min machine/ run

7min

7 varpaat tankoon
7 seinäpallo
7 yleisliike

Tempaus tekniikka 10 min keppi tai tanko

3 Korkea veto
3 Raaka tempaus
3 Valakyykky
3 Alle meno

WOD

With partner for time, alternating turns each round.

1 round of

21 Calories row
15 Deadlifts 80/50kg
9 Burpees

then

2 rounds of

15 Calories row
12 Front squats 60/40kg
9 Burpees over bar

then

3 rounds of

12 Calories row
9 Thrusters 40/30kg
9 Burpee box overs 24/20"

Timecap 28 minutes.

Kuukausitehtävä progressio 2

Hollow asento painokiekon kanssa
3x20-45 sek

Squat clean, five sets of heavy two.

4x6 with 3 sec pause at bottom of squat (focus on staying tight at bottom)

then
Single Leg DB RDL 4x8/leg

Reverse Fly 4x5 w 5sec pause at top (turn off upper traps)

30-45sec of mobility (trainers choice)

4.5min rounds
25min

A)
Conventional Deadlift against a band
6 x 3 @75% of Monday, every 60s.
– Reset on each rep.

B)
Front Squat
Build to a heavy 5 in 4 sets. Rest 2:00
– Option: Build to a moderate weight

AMRAP 7
3-6-9-12-..
Ground to Overhead 60/40kg
Toes-to-bar

Rest 3 min

AMRAP 7
3-6-9-12-…
Deadlifts 80/60kg
HR Pushups

10min keskivartaloa
20+20s sivulankku
10-20 puolilinkkari pallon kanssa
20s olkapään taputukset lankussa