20 min EMOM:

1. 8 D-ball over the shoulder (50kg/30kg)
2. 8 D-ball squats (D-ball on the shoulder, 4 each side)
3. 40 meter D-ball carry (in front, not on shoulder)
4. Rest

In teams of 2 for 3 rounds:
60 cal run
60 sandbag squats 15/12/10 kg
60 m sandbag overhead lunges
60 sandbag facing burpees

40 min timecap.

Share the work. One work, one rests.

EMOM8:
a) 8-12 plate sit up
b) 8-12 + 8-12 russian twist

Cooperin Testi Ahmon kentällä.

Warm up for this as you like to, use light to moderate weights.
rest as needed bwn parts

Part 1
3 rounds
1min 20s easy rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
1min 20s easy air bike
10+10 side plank hip touches (pause at top)
10 tempo goblet squat 16/24kg
5-10 strict chin ups (moderate feel)

Part 3
3 rounds
1 min 20s crossover single unders or easy ski
5-10 tempo push up
10+10 kb gorilla rpw
10 ab wheel roll outs

Warm Up
3 rounds
1 min air bike
5+5 reverse lunges
5+5 upright row
25+25m single arm db oh walking R/L

Strength
TGU 5+5/4+4/3+3 reps, building in weights , keeping it light to moderate
rest 1.5-2.5 min bwn sets
ring push ups and strict chin ups 4x6-12 reps both movements (3-6 RIR on each set)
rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks
2-3 rope climbs
30 weighted russian twists + 10-15 tuck ups
rest as needed

For quality
0:00 - 10:00
1 each Turkish Get-up
200 Meter Run
3 each KB Windmills

10:00 - 20:00
5 High Box jumps@75/60cm
10 KB squat Clean
20 abmat sit up

Rest 60s between sets

20:00 - 30:00
Row, Bike, Ski Erg
15s hard/45s easy

Goal: Sustainable effort. Your choice of weights today. This workout can be done in any order.

Warm Up
800m fast walk-light jog to moderate run
then
10m over the hurdles vasen kylki edellä
10m over the hurdles oikea kylki edellä
10m over the hurdles forward
10m lunge + twits
10m tin soldier
10m heel to but
10m knee raises "run"
2x10+10m sivuittain eteneminen "hypyillä/loikilla" ns.jenkkifutari tyyliin.
10+10 arm swings
sitten vielä
20m kiihdytys , kävely takas
40m kiihdytys, kävely takas
60m kiihdytys ja kävely takas
lepää 3-5 min ja aloita

Metcon
10 rounds
400m run@2km pr pace
rest 1 min bwn rounds

Cool down
400m walk
1 min squat hold
1 min cobra to downdog

Front squat
10 reps @ 50% 1 RM tai enemmän kuin viime viikolla! (lepo noin 2min ennen OTM-aloitusta)
+
OTM5: 5 front squats 55-65% 1RM tai enemmän kuin viime viikolla
+
10 reps (lepo noin 2min OTM-osion jälkeen, tavoitteena tehdä jälkimmäiset 10 toistoa isommalla painolla kuin ensimmäiset 10)

Rest day - what did you do?