4x
200m Run (moderate / fast)
200m Easy run
400m Run (moderate / fast)
400m Easy run / Walk

Rest 2min

3rounds for time:
15 leg raises
12 push up
9 burbee box step over (2 DB or 1 DB)

1. 5 MU / 6-9 C2B / 10-14 pull up
2. 12 OH lunges
3. HS/Box walk
4. 12/15 cal AB
5. 20 v-up / tuck up

3 RFT:
15 Calorie Row
15 Barbell Thrusters @42.5/30kg

Rest 5:00

3 RFT:
15 Overhead Squat @42.5/30kg
15 Calorie Assault Bike / Row / Ski

• 20:00 Cap (total)

AMRAP in 14 minutes
1-2-3-4-5-6-7…
Devil Press @2x15/10kg
2-4-6-8-10-12-14…
Wall Balls @9/6kg

Takakyykky 3-3-3-2-2-2

Voimatempaus + raakatempaus puolesta reidestä
6 x (1+1)

Raakatempaus + polvelta tempaus
6 x (1+1) x 70-80%

Taskuilta "No Feet" Snatch
6 x 1 x 70%

Te-veto 3x3x100-110% (Te)

1200m run
1200 m row

Strict pull up 6x4
Push press 4x4

• 2min. Run/Row/Bike/Ski

• 2 rds:
  5-8 Snatch grip deadlift
  5-8 Muscle snatch
  5-8 OHS
  5-8 Press behind neck

• 1min.: Run/Row/Bike/Ski

• Mobility...

Perform 5-10 rope climbs or practisre technique for 10 minutes