3 rounds for reps
1,5min rope climb
1,5min box jump 60/50
1,5min wall walk
1,5min rest

EMOM x 25 MINUTES
MIN 1 - 1/1 KB/DB Turkish Get-Up
MIN 2 - :45 Max Double KB/DB Gorilla Rows
MIN 3 - :45 Plank Hold Variation of Your Choice
MIN 4 - 1:00 Double KB/DB Front Rack Hold
MIN 5 - Rest

FINISHER
2 SETS
1:00 KB/DB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:30 b/t Sets-

Suorinjaloin maastaveto 3x8x35%
-jokainen toisto stopilla lattiasta
-lantio!!

Kyykky 3x5x82,5%

Maastaveto korokkeelta 2x8x60%
-esim 1 kumiharkko

Sivutaivutus 3x15 / puoli

2-3rounds:

10+10 suitcase deadlift
30-60s plank hold

Snatch 5x3
OHS 5x3

PARTNER WORKOUT
IN TEAMS OF 2.
AMRAP x 30 MINUTES
60/50 Cal Bike/Row/Ski
50 Total Partner Lateral Ball Throw
40 Total Ball Goblet Alt. Reverse Lunges
30 Synchro Up-Downs
Throws and Up-Downs are done together. Split work all other work as needed.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-

"Diane"
For time
21 – 15 – 9
Deadlift @100/70kg
Handstand Push Up
Cap 10:00

OPTIONAL FINISHER
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

FINISHER

2-3 SETS
15-20 Twisting Bicep Curls
15-20 Bent Over Reverse Flyes
1:00 Plank Hold

-Rest as Needed b/t Sets-

Penkki 3x5x80%

Lattiapenkki käsipainoilla 3x15-20

Vipunostot maaten 3x8-12
-varovasti kuormaa

Ojentajat taljassa/kumpparilla 5x12-15

Vipunostot eteen käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin

Etuheilautus 3x15
-saa olla raskas

Kyykky 3x5x80%

Pendlay Row 5x5x35-40%

SitUps 3x15
-lisäpainolla!!