8 x Chin Up, weighted if you can
rest 2.5min
8 x Shoulder Press w/2 DBs or Kbs
rest 2.5min

Work 2min
Rest 1min
Row 250m
Max reps C&J (60/40)

8 x Chin Up, weighted if you can
rest 2.5 min
8 x Bench Press
rest 2.5 min

Work 30s max effort
Rest 1min btw movements / 2min rest btw rds
Zercher carry
Jumping Lunges
Push Press (50%1rm)
Assault Bike
Heavy WB

Work 30s, Rest 60s
1. Sled/Yoke Push
2. Farmer Walk
3. Sledhammer hits
4. Banded KB Swing
5. Rest

5 rastia
4min / rasti
1. Sledhammer Hits
2. Sled push
3. Assault Bike
4. Battle ropes
5. Farmer walk
- 1min rest btw stations

A1 Bulgarian Split Squat
3x8 (lyhyt askel)
rest 90s btw sets

3rds
B1 Romanian DL x 8-10
rest 45s
B2 Leg Curl w/pinkball x 8-10
rest 45s
B3 Plank Hold x 30-45s
rest 45s

8min / rasti
Yoke carry / farmer carry
Arm over arm sled pull
Tire flip
Row cal

4 hengen joukkueet

45s Row
45s rest
45s Bike erg
45s rest
45s 8 Pull up+ rest of the time
KB Thruster w/2x 24/16kg
90s rest

A1 Bulgarian Split Squat
3x8 (lyhyt askel)
rest 90s btw sets

3rds
B1 Hip thrust 8-10
rest 45s
B2 Leg Curl w/pinkball 8-10
rest 45s
B3 Hollow rock 15-40s
rest 45s