-every minute on the minute, 5 target burpees

TC8

5 sets of 3 Bench Presses
Sets 1-2: @75%
Sets 3-4: @85%
Set 5: @90%

3 sets of 8 reps @75% of 1RM Bench Press

This workout is done in pairs or in teams of 3.

For time, with partner:
1000m Ski, damper 10/9
- :20 SkiErg Sprints, until 1000m is done

Or

For time, In teams of 3:
1800m Ski, damper 10/9
- :20 SkiErg Sprints, until 1800m is done

-1 or 2 skill of your choice
(double unders, t2b, handstand…)

-2x 10 pudotukset
-2x 5 pystypunnerrus split jerkissä

-2min rest
-build to moderate heavy

Warm-up:
2 rounds:
:30/:30 Pigeon Stretch
:30/:30 Calf Stretch
:30 Cobra Pose
:30 Child Pose

2 rounds for quality:
1min Row (easy)
10 Barbell Good Mornings 20/15kg
30 Single Unders
10 Scorpion Rotations

Primer:
2-3 rounds:
200m Row (build to workout pace)
5 Deadlifts (build towards workout weight)
25 DU

Rest 1min

1 round @ workout pace & weight
300m Row
10 Deadlifts
50 DU

Rest 5min

3,2,1, GO!

3 sets of 3 Overhead Squats @70-75%
- 2-3min Rest btw sets

10 rounds for time:
20 Air Squat
15 Abmat Sit-up
10 Push-up
5 Burpee