40-30-20-10 reps, for time of:
Cal Row
WB 9/6kg

Rest day - what did you do?

Row progression
3 x 1000m with 2min rest

VOIMA 5/9

Seated Shoulder press

every 2min x4
4 seated shoulder press

3 rounds of:
8/8 Tempo Box Step Downs
15m Broad Jump
- Rest as needed btw rounds
- Take your time when stepping down from the box. Slow and controlled. Try to make sure your knee is following your toes.

5 sets of Front Squat
- Rest 3min btw sets.

Set 1-3: 2 @90%
Set 4: 1 @92%
Set 5: 1 @95%

Every 2min for 12min

1 power clean + 1 hang clean

At home variation:

EMOM For 12min

30sec max height squat jumps 90sec rest

6 rounds

WOD 1

AMRAP 8min

1 rope climb
1 strict HSPU
1 rope climb
2 strict HSPUs
1 rope climb
3 strict HSPUs
1 rope climb
4 strict HSPUs
...

Continue up the ladder till the click runs out.

WOD

In pairs:

10 cleans 100/70kg
10 x 100m sprints
20 cleans 80/50kg
8 x 200m sprints
30 cleans 60/40kg
6 x 400m sprints
40 cleans 40/30kg
4 x 800m "sprints"

2 kierrosta

8 min laite kalorit
Tauko 2 min
8 min laatikolle askellus yksi käsipaino tai kahvakuula mukana
Tauko 2 min

Tulos: kalorit + toistot