4x8
-varaa 1 toisto
-2-3min tauko

For 12 min
10-12 1-leg RDL
30s. HS / Plank hold
10-12 1- arm ring row
RPE 6

Stimulus:
Build balance, stability, and control
Support strength and movement quality
RPE: 6, Controlled effort = no rushing
Coach tip:
Move with control, especially on single-leg work
Focus on positions, not intensity

:30 L-sit
14/18-cal Ergo
10 DB burpees (15/22.5 kg)
– Rest 2:00 between rounds.
– Use two dumbbells.

Scaled WOD
5 rounds for time:
:30 seated leg raise hold
10-cal Ergo
10 DB burpees
– Rest 2:00 between rounds.
– Use two dumbbells.

5 rounds in pairs
20m dumbbell front rack carry 2x22,5/2x15kg
15 box jump overs
20m dumbbell front rack carry

*You go, I go style for 5 rounds each

E75s x 12

SPLIT JERK
3-3-3
2-2-2
1-1-1
1-1-1

Incline Dumbbell Front Raises 2-3 x 10-12 + partials

Face Pulls 2 x 10-12

48 minutes of :

50/40 Calories Any Machine
5 Bench Press
3 Weighted Pull-UPs

Te pys ap 2s.+Te pys yp2s.
5sarjaa
-1+2

Raaka te +Vapu+Vala
4sarjaa
-3+3+3