In couples, for time, you go / I go
600m run
50 burpees
100 DUs
50 v-ups
600m row
50 deadlifts 100kg/75kg
60 shoulder taps

Penkki 4x4x85%

Sotilaspenkki käsipainoilla 3x12-20

Facepulls 8x15-25

SitUps 4x20

500m row/ski/bike
3x
5 bulgarian split squat e/s
15-20 band pull appart
20s hollow hold

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Front squat
built up to 3 sets of 10
no more than 70%

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Recovery

15-20 min

Accessory Work
3-4 rounds
2-4 ring muscle ups or 4-8 strict chin ups
25+25m Single arm OH Carry @mod/heavy weight
25+25m suitcase carrying @mod/heavy weight
rest 1-2 min bwn rounds

Wendler program
First count 90% of 1rm Shoulder press done by 2 weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal is to get 8-12 reps on last set. Put the heaviest weight on result area.

4 sets
30/24 calories of rowing
50-75 double unders
rest 1:1 bwn sets

Keep Rowing effort moderate/fast , goal under 1:30.
Try to get double unders done in 1-3 sets.
Time target sub 2.5 min. cap 3 min .

Strength

Build up to 8RM press

Accessory

1: 3*10 beginner pull ups
2: 3*10-30 sec chin over bar
3: 3*5 eccentric
4: 3*5 pull ups

Workout

3RFT

200m run
100ft bear crawl
Max rep pull ups

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Strenght
Wendler program
First count 90% of 1rm Deadlift done by 2 weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Enter the last set weight to result area, goal is 8-12 reps. Keep back straight, NO rounded back if you want to keep it healthy.