Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b

Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.

3 mins REST

AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg

Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps.

6 overhead squats (47,5/70 kg)
9 strict ring dips

Scaled WOD
AMRAP 10:
6 overhead squats
9 jumping ring dips

12-10-8
Incline dB row
20sec ring row top hold

12-10-8
Hip thrust
Ring facepull

25-20-15
Banded pull down
20-30sec sl glute bridge hold

Tabata bicep curls

1. Clean pull + tall clean + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + pause split jerk + split jerk
   6 x 1+1+2
   rest 2min

3. Clean pull w/ 3s pause below knee
   5 x 3
   rest 2min

Kyykky 2x1x85%

Penkki 3x80%

Ojentajat käsipainoilla 5x8-15

AMRAP 12

5 Toes To Bar
10 Push-Ups
15 Air Squats
20 Double Unders

Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 tempo goblet squats
4-8 strict chin ups
:30 Side Plank Hold R/L

Strenght
Back Squat 5x5reps@65-75% of 1rm (2-3 sec lowering down on squat)
go new set every 2-2.5 minutes
Shoulder Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For Time:
60/48 Calories bike erg
30-40 ghd sit ups / toes to bars
15-20 Bar Muscle Up / 25 Burpee c2b pull up / 30 Burpee pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-4 minutes for bmu/bpu movements.

Accessory Work
2-3x6+6 barbell back rack box step ups
2-3x6+6 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

20:00 Quality Focus
20/20m Double Lateral Front Rack Carry @ your choice
10 Cal Bike/Row/Ski
10 each DB Renegade Rows @22,5/15kg
5 each KB Windmills

"Annie"
50-40-30-20-10
Sit up
Double Under
Timecap : 12 min

Extra:
Yoga flow
30" lizard pose L
30" lizard pose R
3-legged downward dog into upward dog 5 reps L
3-legged downward dog into upward dog 5 reps R
cat cow 5 reps slow tempo
30" child pose

Superset x 3 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.