20 Thruster (60/40kg),
40 STOH,
60 Deadlift ,
80 Bar over Burpee.
1 athlete starts on rower, 1 athlete starts on thrusters. Switch every 15 calories until work is completed.

EMOM 12

Minute 1 : American Kettlebell Swing 24/16kg
Minute 2 : 5 Seated Box Jumps
Minute 3 : Rest

For time
20-15-10 toes to bars
100-75-50 double unders

Every 4 mins for 16 mins do:
15/12 Machine Calories
12 Lateral Burpees over bar
9 Power Cleans, 60/43 kg

Goal: sub 3mins each set, make sure you have left 1 min rest at least

EMOM x 8

20-50 DU / crossover / practice"

40/50-cal Ergo
40 burpees
30 toes to bars

Scaled WOD
2 rounds for time:
30-cal Ergo
20 burpees
10 hanging knee raises

WU: AMRAP8:
3min erg
Rest of time:
5 inchworm
5 squat to hamstring
10 plank rotation

KUUKAUSI JA VUOSI JÄSENILLE
60-90min of Swimming:
Practise Different Swimming Technics with Aki Rantahuhta
- Omakustanteinen (6€), hyvinkään uimahallissa.

5 push presses

AMRAP 12
3 Wall Walks
9 Box Jump Overs
9 Shuttle Runs
9/9 Single Arm KB Thrusters
9 Shuttle Runs

Rest 3min

AMRAP 12
30/25 Calories
30 DB Snatches
30 Air Squats

Rest 3min

EMOM 12
1) 5-15 Pullups/C2B/MU
2) Max reps Burpees
3) Rest