Every 2 min x 8
Option 1
Odd: Pull up 3-6
Even Dip 3-6

Option 2
Odd: MU kääntö 2-4
Even: Kippi 3-6

Wod
12x 20s/10s
Odd: Air squat / Db squat
Even: Push up / Hspu

Partner Wod
9 min amrap
6 Db Single arm thruster L
6-9 T2b
6 Db Single arm thruster R

you go, i go (round)

AMRAP 14 min
11 t2b
7 Shoulder to Overhead @60/40kg
11 Front Squat @60/40kg
GOAL: 4+ rounds

Extra:
Single Leg Glute Hip Thrust - Shoulders on bench: 3 x 5 + 3 count at top of each rep. Rest as needed.

5 min EMOM
5 OHS 60kg/40kg
then 7 min AMRAP
12 dumbbell snatches 22,5kg/15kg alternating
12 box jumps 60cm/50cm
12 cal row

"Fight gone bad"
3 rounds
1min wall ball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min push press 35/25
1min row (cal)
1min rest

Shoulder press, five sets of two.

1×max "nättejä"

5x 50%

-2min levot
-Käytä tarvittaessa liiviä tai deficit, eli kädet esimerkiksi levypainojen päällä

Every 6:00 x 4 sets
1+½ x Stairs, 400m Row, 800m Bike Erg
30 total DB Renegade Rows
20 total KB Rotational Cleans
10 Jumps
- Goal: You should have at least 90s of rest after each completed round. Your choice of moderate weight today.

1) Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM

Box Squat
EMOM 8: 3 Reps.
- A bit heavier than last week
- these are speed sets to a parallel box with a wider than normal stance