3-4 Rounds

40m + 40m Single Dumbbell Overhead Walk
10 Hanging Knee Raise, 2 sec hold on top
5-8 Ring Push Ups

Rest as needed btw. movements.

For time

10 movements* 50reps each
Partition anyhow - but after every 50rep —> 12/9 Cal

*
Box Jumps
Jumping Pullups
KB Swings
Walking Lunges
Knee-to-elbows
HR Pushups
Back Extensions
Wall Balls
Burpees
Double Unders

2-4 Rounds:

15+15 Banded Hamstring Curl
12 Romanian Deadlift 42%
12 Seated DB Press, alternating.

3 ROUNDS

8 romanian deadlift 40%
10 + 10 Banded Hamstring
10 Russian Swing, heavy

Rest as needed

5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
250 Meter Row

Front squat

70%x3
80%x3
90%x3

In pairs, complete following in YGIG style for time:
100 T2B
80 Deadlift 100/70kg
60 DB Thruster 2x 22,5/15kg
40 Burpee box jump over
20 BMU
Finish off with 48 syncro DB snatches.

TC 25mins.

Wod
For Time
Treeni:
15-12-9-6
Hang power snatch 45/30kg
Back rack lunge (per leg)
T2b

Hiki:
15-12-9-6
Hang power snatch 30/20kg
Back rack lunge (per leg)
Sit up

4-5 Kierrosta laadukkaasti

8-10 Rengassoutua haastavalla kulmalla
8-10 Hyvää huomenta (Keskiraskas)
8-10 Vipunostoa taakse
Submax "Pinch grip"-pito levypainoilla

5 rounds
Min 1: 30m suitcase carry, R
Min 2: 30m suitcase carry, L
Min 3: 30m farmer’s carry
Min 4: 30m front rack rack carry, R
Min 5: 30m front rack carry, L
Min 6: 30m double kb front rack carry