Warm up(0:00-10:00)
:30 single leg deadlift
:30 sec row-slow

:30 plyo
:30 sec row-moderate

:30 inchworm
:30 sec row-fast

Mobility(10:00-15:00)
1:00 min hamstring stretch
1:00 min front rack stretch

Fittrain(20)
30 db snatch-35/20-challenge up-50/35
25/20 cal row
20 erg step overs-challenge up-erg jump overs
15 abmat sit ups-challenge up-ghdsu
100m single arm db overhead walk-50m R-50m L
15 abmat sit ups-challenge up-ghdsu
20 erg step overs-challenge up-erg jump overs
25/20 cal row
30 db snatch-35/20-challenge up-50/35

Opt(12)
3x10
tricep kickbacks
curls
s/a row
windshield wipers
4x1 snatch
1600m walk/run
5x5 glute ham raise
5x100m sprints

Finisher
30 scap push ups
30 band pull aparts
60 knee tap crunch
1:00 min samson

A; Every 90 sec for 30min
1: 300/250m row
2: 60m Double kb front rack carry
3: 200m run
4: 60sec plank hold

Banded Leg Curl x 100-150 reps each leg.

EMOM for 15min

1, strict HSPUs
2, static handstand hold
3, hollow rocks

TEAM OF 2
50 Power Cleans 50/40

40 Burpee Box Jump Overs

400 Meter Partner Run
30 Squat Cleans
20 Burpee Box Jump Overs

400 Meter Partner Run

Tempaus, aloituspaino + 5 x 1 @75%

Rive + työntö, aloituspaino + 5 x (1+1)@75%

Etukyykky, raskas ykkönen + 2x2@85%

STRENGTH

Alternate for 5 set, rest as needed between

1) 1-2 Rope Climb (legless)
2) 5+5 Double KB Box Step-Up (Front Rack)

RPE 3-4

7min amrap:

• 6 double KB hang c/j M:28-16Kg F: 20-12 Kg (goal is unbroken set)
• 2-4 rMU (unbroken set, scale to 1-2 rope climb)

7min rest

7min amrap:

• 3-5 D-ball to box ( use chest height) 150/100lbs + 30 DU

If you don't have D-ball: 5 dual DB snatch M: 22.5-17.5kg F: 15-10kg

7 min rest

7min amrap:

• 10/8 cal ab + 4 kHSPU (use deficit if you can, 5-20cm)

Tempaus taskuilta,

3 x nousu max eka raakana toka kyykkyyn

(2+1@75%, 1+1@80%, 1+1@ 85%) x 3

Raakarinnalleveto + 1/2 reidestä rive, suoraan alastiputuksesta + työntö

8 x (1+1+1)@60-80%

Reverse hyper 50kpl (kuormaa)

Accessory 1 from gym library

and:

2-3rds:

• 3-15 sHSPU (max minus few reps)
• 1-2 legless rope climb (scale to 2-6 towel pull-up or scale up to 2 legless rope climb without feet touching ground btw reps)

Rest 90-120s btw rds