Alternate between:

a) Single Leg Box Squat
7-9 reps, rest 10 sec between leg / sets.

and,

b) Lateral Box Step-ups
7-9 reps, rest 10 sec between legs / sets

WOD (S):
AMRAP 15
10 hang cleans 40/30
10 push ups
10 pistols
10 T2B
Rest 5:00
AMRAP 15
10 push press 40/30
10 wall ball
10 KBS 24/16
10 pull ups

For time:
10 x 500m Row
1:1 work:rest ratio
Post the time you used rowing.

Or

In teams of 3.
For time:
10K Row
One athlete can not row more than 500m at once.

Penkki 2x10x65%
Kapea penkki 2x10
Ylileveä penkki 2x12-20 (laske tanko kurkulle) "kevyt"
Ojentajapunnerrus tangolla eli "ranskalainen" 5x8-12 (laske tanko otsaan)
Pystysoutu 5x15

EMOM 10
1min: 3 korkea boksi hyppy
2 min: 10 levypaino lattiasta päänpäälle, 20-50kg

Niskasta raakatyöntö, tempaus leveys 5x8-4@nousevalla kuormalla

CLEAN
4 x 2 n. 80 % max

Korkea tempaus veto taskuilta + tempaus
(vedoissa kantapäät kokoajan maassa, pelkkä dippi vauhtiin)

8x3+1@50-60%

AMRAP 10:
15m Bottoms-up KB Carry each (light)
25m Single Arm Farmer Carry each (heavy)
Plank Complex (side + elbow + side x 10s-10s-10s)

Shoulder mobility at 11:00 am.

ETKOILLA, "saunalenkki"