Front squat
3x8

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg
-with or without partner

Running substitutions: 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row

OHJEET: Juoksut tahi erg aina alle 2:15 / Kierros aina alle 6:00 - Skaalaa tarvittaessa

TC: 35min

Pick a number of box jumps to do for EMOM10

The Annie workout but replace situps with 50% amount of GHD, in other words, for time:

• 50/40/30/20/10 DU
• 25/20/15/10/5 GHD situps

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg
-with or without partner

Running substitutions: 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row

OHJEET: Juoksut tahi erg aina alle 2:15 / Kierros aina alle 6:00 - Skaalaa tarvittaessa

TC: 35min

• 1000 box step-ups for time
• Use a 20-inch box and 45-lb ruck if available

Back Squat 4x8 @ 70%

Stick to the percentages. If you dont know your max, please ask coaches advice on loading.

Aikaa vastaan:

• 10000m BikeErg (Concept2)

The Annie workout but replace situps with 50% amount of GHD, in other words, for time:

• 50/40/30/20/10 DU
• 25/20/15/10/5 GHD situps