5min Row/Bike/Airbike/Run

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Then 2 rounds

15 KBS
10 Wallball
5 TTB

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10 Double Banded Passthrough video

WARM UP
1-7 Medball Clean
7-1 Burpee over Medball

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10m Inchworm Walk
10m 4-Step Walk video
Thoracic Flow video or 5 reps of Thoracic Flow 2.0 [video

](https://www.wodconnect.com/athlete-training-protocol/gym_contents/842)

1a) T2B 3x10

1B) ring dip 3x10

4round each
Emom 12min

1. 2-8 BMU / C2B
2. 6 Burbee jump over box
3. Ring dip

Rest 3min

1. 1-6 rmu /8 pull up / Ring turns
2. 8-16 hspu
3. 12 KB swing

3min

1. 12m hswalk/Wall walk
2. 40 DU
3. 13/10 cal row

For time:
50 Double Unders
21 Deadlifts 42,5/30
50 DU
18 Power Cleans
50 DU
15 Front Squats
50 DU
12 Thrusters
50 DU
9 STOH
50 DU

12 min AMRAP
5 OHS 60kg
20 kb swings 24kg/16kg
20 sit ups
200m row

Push up
Kipping Pull Up / Ring Row

20 min EMOM
3 cleans 65kg/42,5kg
5 bar over burpees

Kerro meille vapaasti mitkä fiilikset skabasta 🙏

Laji 1:

For time:
100 burpees over 2x WC paperi-rulla
EMOM 6 jumping lunges (3/3)

Laji 2:

Amrap 12
40 lateral hops over 2x WC paperi rulla
40 Airsquats
40 shoulder taps in plank postition (20/20)
2 wall climbs

E2MOM for 10min
10 Power snatch TnG weights
50 Speed steps