Cool down
2:00 light cardio
1:00 deep squat hold
2:00 hamstring strech (R/L)
2:00 banded bully (R/L)

Turkish get ups 5+5/4+4/3+3/2+2/1+1

Warm-Up
2 ROUNDS
20 Jumping Jacks (Haarahyppy)
8 Bodyweight Goodmornings
20 sec Hollow Hold

Into …

2 ROUNDS
10 Air Squats (slowly)
6 Push-Ups
4 Burpee

METCON
3 SETS
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Burpees

-Rest 1:00 b/t Sets-

4 kierrosta Alkavalla 3 min

1. Farmari kävely yhdellä kahvakuulalla
2. 30 rinnalleveto kyykkyyn pallolla 6/9kg
3. 30 istumaannousu
4. Laite

(48 min)

4 rounds for time
2+2 TGUs 24kg/16kg
5 devils press 2x22,5kg, 2x15kg
6 ring dips
7 box jump overs 60cm/50cm
8 wall balls 9kg/6kg

Tall clean 3x3x30%

Clean 2x65%, 2x70%, 3x2x75%

Partner WOD YGIG
with two barbells
30 hang power cleans, when resting hold the bar in hang 60kg/40kg
30 front squats, when resting hold the bar in rack position 60kg/40kg
if the barbell drops both have to stop doing the reps.
30 weighted sit ups 10kg/5kg keep your legs tied together and alternate reps
30 cal row
600m run, both run

6min emom:

3 x Clean and jerk @ 60kg

2min rest

6min emom:

PC + Clean + FS @ 65kg

2 min rest

6min emom:
PC + PC + PC & Jerk @ 70kg

AMRAP 12:00
50 Double Unders
15m/each Front Rack/Overhead Crossbody Carry (DBs or KBs)
10 each Renegade Rows

If using DBs use the same DBs for the carry and the renegade row!

Extra:
Banded Facepull-apart: 3 x 20-25. Rest 60s