5x2
@50-60%

1 Pause squat (w/ 3s. Pause)
1 Normal squat

• Do  3 Seated Box jump after every set.

• Rest 2-3min.

Landmine squat 5x20

Pystypunnerrus yhdellä kädellä 3x15
-kuminauhalla

Kulmasoutu vastaotteella 4x8
-kapea ote

Jalkanostot (tai polvennostot) roikkuen 2x amrap

Etuheilautus 4x20

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

Back squat

5x6

*one rep in the tank
*pyri nostamaan kuormaa viime viikosta

For time:
40 DU
15 T2B
70m Skillmill sled push with 6
40 DU
15 T2B
60m Skillmill sled push with 7
40 DU
15 T2B
50m Skillmill sled push with 8
40 DU
15 T2B
40m Skillmill sled push with 9
40 DU
15 T2B
30m Skillmill sled push with 10

12-10-8-6-4-2:
Strict Pull ups
Strict Ring dips

• Rest as needed.
• Do Unbroken sets if possible.
• Time cap: 12min.

1.) Row/Bike/Run/Ski (12-16)
2.) Box jump over (12-16)
3.) HSPU (8-15)

• you choose reps
• Go hard, but sustainable pace

Wod
8 Rounds
1min Work/15s Rest
Row/bike/DU
Burpee box get overs
Rest

For time:
5 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

Rx: 70/52.5kg

(Time cap: 12min.)

Suomi/Finland 103

"6.12.1917"
Partner WOD
6min AMRAP (0-6min)
52 Wall Balls
51 Box Jump Overs

12min AMRAP (6-18min)
26 Cal.
26 Partner Situps
26 Cal.
25 Partner Situps

19min AMRAP (18-37min)
21 Toes-to-bar
21 Pullups
21 Handstand Pushups
20 KB Snatches (Heavy!)
20 Goblet Squats

17min AMRAP (37-54min)
11 Double DB Power Cleans
10 Burpees
11 Double DB Hang Squat Cleans
10 Burpees
11 Double DB Squats
10 Burpees
10 Double DB Shoulder to Overhead
10 Burpees
10 Double DB Thrusters
10 Burpees

5 Deadlift 65% 1 RM
5 HSPU
5 t2B