Strength: Bicep curls
3 x 8
Use barbell, kettle bells or dumbells

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Previous description:
4 x 6-8 @ 3010 (3 sec down, 1 sec up)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(20)
8 ohs 95/65-*115/75
400m run

12 ohs 95/65-*115/75
12 hrpu/*strict hspu

16 ohs 95/65-*115/75
800m run

20 ohs 95/75-*115/75
20 hrpu/*strict hspu

3x2
overhead squat

Finisher
2 min butterfly stretch
1 min six inch hold
30 scap push ups

50 DUs
30 ring dips
50 DUs
30 pistol squats
50 DUs

5 kierrosta
10 rinnalleveto riipusta + työntö 45/30kg
10 etunojapunnerrus
1min lepo

12min EMOM:

1) 10m 2xKB Overhead Walking Lunge

2) 5-10 Strict C2B/Pull-Up

Ohje: Vuorominuutein, lepää jäljelle jäänyt aika. Skaalaa painot ja toistomäärät itsellesi sopiviksi. OHWL voit skaalata eturäkissä askelkyykyiksi.

4 rounds for time
60 steps walking lunges
12 pull ups

3 rounds
trail run
6 HSPUs
6+6 kb snatches 24kg/16kg

Mobility 30 minutes.

EMOM 12:
Odd: 3 DL @ 75% of days max
Even: 3 HSPU (go deficit if you can)

In deadlift, no belt, no bouncing and tng lifts.

In 15 min:
Find your days heavy 1 rep. Go AHAFA. Don't go for 1RM if your not feeling it, just something heavy!!!