EMOM 15 minutes (5 rounds):

Minute 1 – 30s. Handstand Holds
Minute 2 – 12 V-Ups
Minute 3 – 20 Slams

Rapukävely 6 kierrosta (3 etuperin / 3 takaperin)
Penkki 2x8x71%
Ylileveä Penkki 1xmax toistot (vähennä noin 15kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa

3x
3 Intervals, new every 3rd minute

A) 300/250m Row
7 Double DB Hang Snatch

B) 20/15 Cal. Assault Bike

C) 20/15 Cal. SkiErg
5 Burpee Box Jump Overs

24Min EMOM
MIN1: Wall balls
MIN2: burpees
MIN3: box overs
MIN4: db sntatch

*pick the number of reps on each exercise. Focus on breathing and finding YOUR pace.

3 sets of:
DB Single Handed Standing Shoulder Press x 15 reps (/hand) @ 2010
Rest 90 seconds
Sitting Banded Pull 75° x 15 reps @3010
Rest 90 seconds
Merkkaa shoulder press.

Metcon FT

3 Muscle ups (-> 2 x CTB, -> 3 x Pull-ups)
6 HSPU
9 Hang squat clean 50/35 kg
12 KB Swing 32/24 kg
15 Burpee-carpet-overs
1 Corridor Sprint
15 B-C-O
12 KB swing
9 HSC
6 HSPU
3 MU

50 HSPUs for time

rest 2mins

25 Ohs for time @ 50/37.5kg

(Partner up for workout, player 1 does WOD while player 2 judges, then change)

4 rounds for time:
3 Rope Climbs
15 Deadlifts @70/50kg
50 Double Unders

• 12:00 Time Cap

Single leg Romanian Deadlift (12-15 mins)
- use double KB or Dumbell
- 4 sets
- 8 reps/ side
- good form before load!