5x5 @32x1 E2MOM

Sumo DL
8-6-4-6-8

4 rounds:

From 0:00 min to 2:00 min: Ski
From 3:00 min to 5:00 min: 15 KB swings + box jumps
From 6:00 min to 8:00 min: 300 m run + sit ups
From 8:00 min to 10:00 min rest

3 Rounds for time:
30 Sit-ups
20 supermans
10 Squat Jumps

Alternate between:

A1) Deadbug
3 x 12 reps, 1.25 - 2.5 kg in each hand, 30'' rest

and

A2: Overhead walking lunges (kettlebells)
1 or 2 Kettlebells, 10 steps x 3 rounds, 30'' rest

Alkuun T2B/leukojen heilautusreeniä ja apuliikkeitä lämmöiksi.

EMOM x 4
Romanian Deadlift x 6 @ 4011 (voi nostaa kuormaa)
Supine Hamstring Curls with Medicine Ball x 10
Nose-to-Wall Handstand Hold 30 sec

Merkkaa Romanian Deadlift - loppupaino.

AMRAP 8

12 Russian Kettlebell Swings (24/16 kg) eli heilautus pään korkeudelle
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/16 kg)

5 kierrosta

30 amerikkalainen kahvakuulaswingi
30 yleisliike
20 istumaannousu

3x5 Manual Leg Curl

4x
30/20 cal row
15 burpees.
Rest 3 min

-this is all out effort, no pacing. After each round is long rest so go hard.
-other one working, other one resting.
-score is round times together, no resting times.