3 Rounds for quality:

Standing pallof press 8/8 reps
One arm OH carry 15m/15m
Weighted hollow rock 12 reps

EMOM 12

1) 45s Ring plank hold
2) 45s Wall Sit
3) KB one arm rack carry 20s(L)+20s(R) (32/24kg)

Metcon (reps)

Death by burpees.
1 min, 1 burpee
2 min, 2 burpees
3 min, 3 burpees
Etc.
Keep going until 20 minutes is up. If you fall off the pace, start again from 1.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

5x joka 3. minuutti:

5 pull-ups
3 T2B
2 C2B
10 burpee

Joka kierros lisää yksi toisto liikkeisiin paitsi burpeeseen 2.

AMRAP 7:00
Squat Clean Thrusters @70/52.5kg

• Rx+: 85/55kg
• Option: AMRAP 7:00 10 Thrusters light, 10 Burpees

Alternate for 14 Mins
1. 8-10 dB shoulder Press 22.5/15 x 2
2. 5-8 strict pull ups

Every 1 min 30 sec for 5 times
1 Front squat @80-85% of 1rm.
(time cap for front squat workout is 15minutes, so 7-8 minutes for warm up lifts after normal "warm up"

Halting back squat

5 x 2, AHAP

Working for 40 Mins ( 8 intervals 4/4)
4 on 1 off:
A. 100 single unders
20 shoulder Press 20/15kg
15 bicep curls 20/15kg
Rest 1 Min
B. Row 500m
40m walking lunges
15/15 side bends (KB in one hand)
Rest 1 Min

This should be a steady 6/10 effort

20 Min EMOM (alternate)
1. 9 Deadlifts, 6 hang power cleans + 3 STOH
2. 10 T2B

Barbell 70/50kg

This will be tough, scale weight as needed. Barbell should be unbroken