3 x 10 rep

superset with weighted cossack squats (3x10+10 rep)

Mave - penkki - rive riipusta
10-9-8-7-6-5-4-3-2-1

At Goal Mile Pace:
900m Run
Rest 2:00
600m Run
Rest 1:30
300m Run
Rest 1:00
1500m Run

start outside

3-4 rds
Nordic Curl x 5-10 *
rest 1min
Weighted Pull Up x 3-5
rest 2min

'*

Teams of 2
32 burpees
64 sit ups
128 kbs
1000m run
3 rounds
21 deadlifts
15 power cleans
9 stoh
+
1000m run

Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Row
Even Minutes: "X" Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

3 rounds
3 Bar MU

6 ring dips

36 HBRs

12 pistol squats alternating

9 Burpee over bar
9 OHS (50/35kg)
9 Bar MU

15 Burpee over bar
15 OHS
15 C2B

21 Burpee over bar
21 OHS
21 Pull up

Time cap: 15min.

5 Rounds:
10 Power Snatches 40/30kg
10 Box Jump Overs 60/50

A.) Handstand push up technique
-Strict // Kipping if you have atleast 1 strict HSPU

B.) HSPU accessory

3 rds with quality:
30 HS hold back against the wall
10 Box Pike push-ups (parallettes)
30 sec hollow hold

Rest as needed between the movements and 1 min after each round