Warm up(0:00-10:00)
10 walkouts
10 cal airdyne or jing

10 active spiderman
10 cal airdyne or jing

10 cossack squats
10 cal airdyne or jing

Mobility(10:00-15:00)
1:00 min wrist stretch
1:00 min front rack
1:00 min child's pose

Pointers/skill(15:00-25:00)
See board

Metcon(15)
AMRAP in 15 minutes

“Criss Cross”

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Opt(12)
1600m walk/run
3x8 bk ext
100 cal airdyne

Finisher
30 w-raise
15 side plank punch thru
60 alt toe touch
1:00 min hamstring stretch per

Weighted Chin-up
10x3r
Rest as needed.
Time gap 20min

Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Option: 3 x 8 @light weight.

Kaikissa 2 kierrosta (1 etuperin / 1 takaperin):
-Sammakko
-Karhu
-Kottikärry
Kyykky 2x8x75%
Hyvää Huomenta 5x6-10 (kyykkyleveys)
Tasapainolankut 4x20 (polvi/kyynärpää-kosketus)

1) bar mu 5x3
2) fg-hang 5x15s

Every minute on the minute for 10 minutes:
2 Power cleans
AMRAP On the last minute.
Start with 35% and increase weight so that your final set is 90%.
Score: Total kg lifted

For Time:
30 T2B
400m Run
15 Power Cleans 80/55kg
800m Run
15 Power Cleans 80/55kg
400m Run
30 T2B

TC30min

EASY EMOM 12 min (2 rounds)

1) Row
2) 30s hollow rock + 30s arch rock
3) Row
4) 30s sit-ups + 30s back extension
5) Row
6) 30s side plank + 30s side plank

Take it eeeeeeeasy! No result, quality only!

WOD

400m walking lunge 24/16kg

5 burpees every time the KB touches the floor, swap arms as often as needed

carry kb anyhow (front rack, OH, hang)

Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00
*Between sets perform a 15s RKC Plank