500m row
3x
20s. Plank
5 Z-Press e/s
10 RKBS

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in 15 minutes find AHAFA

2 TGU per side

OR

5 sets of 2 e/s RPE 8

Every min for 15 minutes (5 rounds) or just 5 rounds for quality
min 1 - Hs walk x 5-15 m / Wall walks x 2-3 reps
min 2 - legless or normal rope climb x 1-2 reps
min 3 - GHD sit ups x 10-15 reps

35 Min for quality
800m jog
20 Plate Ground to overhead
40m Plate OH Walk
20 Cossack squat
200m plate run

120 Wallball (20/14lbs)
120 cal Row

(Time cap: 15min.)

Kyykky 2x2x60%

Penkki 3x2x75%

Maastaveto 5x1 (60-65-70-75-80%)

4 rounds for quality
8 reps each movement / side
400m jog/row
DBL DB Z press
Single Arm Dumbbell Row
DBL DB French press
DBL DB Bulgarian split squat

• AHAFA
• find steady pace, no rest.
• keep moving from one movement to another

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog

Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)

Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Run 100m
Walk 200
Run 100m
Walk 200
Run 400m
Rest 5 min or as needed
Start at 70% effort and build up every time to slightly faster than your goal workout pace.

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Run 1 mile for time (1600m)
- all out effort
- use a vest if you have

1-3 Ring Muscle up

10/10 bent over row 2 seconds hold
20 pull aparts
20 banded rows
X4

Core circuit 9 Min EMOM 20-30 secs
1. 30 secs hollow hold
2. 30 secs Russian twist
3. 30 sec arch

Intervals 2 On: 1 off x 2 rounds

A.
20 squats weighted
Max burpee over db
B.
20 deadlifts
Max snatch
X 2

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (60/50)
2 Squat Cleans (60/43kg)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean