12min Emom
Front Squat x8
sit up x15-20
HSPU 5-10
rest

3rnds for time
air squat x50
DU x100

Every 90s 8rnds
Power clean x5

3rnds for quality
strict pull up 6-12
DB/KB shoulder press 8+8
hollow position 30s-60s

Lepo/rästi/mobility
Mobbailu 17.00

Team WOD
30min amrap
3 persons/team
Person A
row 20cal
Person B
shoulder press x3
thruster x6
Deadlift x9
Person C
rest

score =calories + reps

Strenth
OH squat
finf 1rm

WOD
4rnds for time
front squat x10
bar over burpee x10
hang powr clean x10
Toes to bar x10

Lepo/rästi/mobility
Mobbailut 7.30&18.30

WOD
Run 5,4km for time

skills/strength
*box hspu 3×3-5
*hs shoulder shrugs 3×10
*hand stand 3×20-30s
*Hspu kipping/strict 3×5-10

10min amrap
1-2-3-4-5-6……
2KB DL
2KB push press
2KB front squat
2KB row

Strength

Clean & Jerk 1rm

Wod

”Grace”
30 reps for time

60/42kg clean & jerk