5 x 2 MINUTES*; Rest :30
10 Medicine Ball Ground to Overhead
8 Pull up kipping
6 Ball Squats**
*Pick up where you left off each work round
**Ball can be held any way.

5-3-1-5-3-1*
Floor Press
*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.

ON A 15:00 RUNNING CLOCK...
Build to a Moderate Set of 5 Overhead Squats
- Start Light-Moderate and build to heavy

Scale : Front squats

Partner WOD

AMRAP 12
24 Push Press 50/35kg
24 KB Swings 24/16kg
24 Calories
24 Toes-to-bar

EMOM x32

1) echo
2) 1-3 rope climb
3) ski
4) 10-30m D-ball carry

A) 4x8 stiff legged deadlift

B) 3 rounds
14 back rack reverse lunges
6-8/side supported DB row (tempo 3301)
Rest 1,5min

C) Core
10-8-6-4-2 reps:
V-up + hollow hold sec.
Side plank lift + hold sec. (right)
Side plank lift + hold sec. (left)
Back extension + arch hold sec.

EMOMx 28

1) monostructural
2) 1-2 rope climb
3) 20-30m farmer carry / D-ball carry
4) 5-10 ttb / sit up

4 rounds for time
25 wallballs
10 front squats 60/40

Everytime you break a set do 2 burpees. Holding ball for longer than 3s is counted as a break.

25min laadukkaasti

2 valitsemaasi taitoliikettä mukavat toistomäärät

X-liike
X-liike
90s Kevyt kone

3 rounds of superset:
8-10 barbell row
10-15 band pull aparts
2-3 min rest bwn sets.