Warm Up
3 rounds
1 min cardio
4 inch worm with push up
10-15 medball jump squat
15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65- and 1-2x @70%
rest 2 min

Metcon
15 min amrap with partner
24/30 cal air bike or 30/40 cal row
30 wall ball shots
goal is 4-5 rounds. You go, I go!

Strict HSPU technique (15 mins)
- scaling is using only abmat but no plates under the head !!!!
- box, floor etc...
+
Accumulate 30 reps
- sets of 3-5
- rest as needed btw sets

3 overhead squats

Scaled WOD
7 sets for load:
5 overhead squats

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

SKAALATTU

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans

For Time:
(15-Minute Window)
21-15-9 Overhead Squats 40/30kg
42-30-18 Pull-ups

Immediately Into..

5RM Overhead Squat (From The Floor)

2 rnds
1:00 erg, moderate pace
8 kip swings
4+4 single arm lat pull down

THEN

*Toes to bar progression:
-Kipping with band

-Kipping leg raise (Pari pitää abmattia targettina mihin jalkojen tulee osua)

Movement prep before workout:
10 Du (20 su)
12 Air squat
8 Push up
6 Pull up
4 Pistol squat

800-m row
10 rope climbs
50 overhead squats (30/42,5 kg)
– You go, i go

ScaledWOD
3 rounds for time with a partner:
800-m row
10 pull to stands
50 air squats
– You go, i go

EMOM 10
2 thrusters from floor at 80% effort
- keep same weight accross all sets

On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders

(OPEN 20.2)