6 kierrosta

30 naruhyppyä
30 askellus laatikolle
30 rinnalleveto kuntopallolla
30 puolilinkkari pallolla
30 sek roikkuminen

Kierrosten välissä tauko 90 sek.

AMRAP 40 of
1000/800m Row/Ski or 2000/1600m BikeErg
2 Rounds of
15 Wall Balls
15 Box Jumps

Weighted chin-ups

Every 2 min x 5 rounds:

5 weighted chin-ups

*Skaalaukset tarpeen mukaan.

Station 1 for 10min
Sandbag/dball over the shoulder or trap bar deadlift

Station 2 for 10min
Farmers walk, Filly farmers walk & Front rack carry heavy kettlebells

Station 3 for 10min
Sled push heavy as possible 10m
Sled pull heavy as possible 10m

• Jokaisella pisteellä mahdollisimman paljon toistoja hyvällä tekniikalla.
• Jos station1 ei löydy sopivaa säkkiä/palloa, niin tee raskaahkoja maastaveto trap barilla.

12min ajan
250m erg/jog
15 banded squats
10/10 single leg RDL db

5min Row/Bike/Airbike/Run

---

Then 2 rounds

15 KBS
10 Wallball
5 TTB

---

10 Double Banded Passthrough video

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

---

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