3-4 rounds for quality:
30 Abmat sit-ups, hold broomstick behind the neck and sit all the way up
20 Superman rocks
10 Glute bridges

Kyykky kuorma sylissä 10,10,10,10

nousevat painot, tauot 2 min.

• Other arm holds at the bottom (2=1)
• Feet up 90°
• All sets with same weight
• Go heavy

For quality
30-20-10 calories of some erg
60-40-20 reps of double unders

90s. ROW / AB (easy)

2 rds:
8-12 GTOH w/plate
8-12 OH-lunges w/plate
8-12 Ab twist

45s. ROW / AB (hard)

2 rds:
5-8 Deadlift
5-8 Front squat
5-8 Shoulder press

Mobility:
- Lunge complex: 2x60s.
- Front rack (w/barbell): 45s.
- Shoulder pump: 2x30s.

45s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

45s. Row / Air bike

2 rds:
9 Deadlift
7 Hang power clean / Power clean
5 Front squat

45s. Row / Air bike

1-2 rds:
3-5 HSPU
3-5 Pull up
3-5 Power clean
3-5 Front squat

Mobility:
- Lunge complex: 2x60s.
- Front rack: 45s.
- Shoulder pump: 2x30s.

EMOM x5: 5 Medball Clean + 5 Wallball + 5 Up&Down

Then 5 rounds:
Row 20sec with RPE4, 40sec with RPE 2

---

10m Inchworm Walk + 10m 4-Step Walk video

Conditioning WOD

3 rounds in 34 minutes. Quality only!

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

A) AMRAP 12
15 Air Squats
12 Wall Balls
9 Situps
6 Pullups

Rest 3min

B) AMRAP 12
20m Single Arm Overhead Walking Lunges 22,5/15kg
16 DB Snatches
12 Box Jumps
8 Handstand Pushups

Rest 3min

C) AMRAP 12
21 KB Swings 32/24kg
15 Cal.
9 Toes-to-bar

For time with a partner:
400 Meter Farmer Carry @32/24kg
Then,
3 Rounds of:
30 Deadlifts @100/70kg
30 Goblet Squats @32/24kg
Then,
400 Meter Farmer Carry @32/24kg
*One person works - split as desired.

• 30:00 Time Cap