Every 5min 4 rounds
Ergo 20-40cal (max 2min)
8- 12 thruster (max 1min)
8-15 bar over burpee (max 1min)
* -lepo pitää jäädä vähintään 1min*

3rounds:
10 deadlift @100/75kg
15 ttb

rest 3min

2rounds:
15 power clean @60/40kg
20 c2b

rest 3min

1round:
20 stoh @60/40kg
25/18cal echo bike

Target 1. 6min, cap 8min
Target 2. 6min, cap 8min
Target 3. 2min, cap 4min

6 sets of Bench Press
Set 1: 15 @46%
Set 2: 12 @52%
Set 3: 8 @61%
Sets 4-6: 6 @67%
- Rest 2-3min btw sets

For Time:

3 rounds:
10/8cal AB
7/7 SA DB Curtis P's 20/15kg

• Rest 2min

3 rounds:
10/8cal Row
7,5+7,5m SA DB OH Walking Lunges 20/15kg

• Rest 2min

3 rounds:
10/8cal Ski
7/7 SA DB Thrusters 20/15kg

DB Curtis P:
1 DB Power Clean
1 DB Front Rack Lunge Step (opposite leg steps forward and returns)
1 DB S2O

EMOM x 8

20-40 DU

Tabata hollow/arch

3-5 rounds of

5-10 ring dips
10-12 weighted box step ups
3-5 wall walks
12-15 sumo dl with kb (heavy)

For time:

27 box jumps
21 ttb
16 db snatches
9 m oh lunges
50 double unders
9 m oh lunges
16 db snatches
21 ttb
27 box jumps

3x20/20 Single Leg Banded Hamstring Curls
- Rest 1-2min btw sets

4 Rounds:
10 High Box Jumps 80/60cm
10 HSPU
15 Unbroken Banded Strict Pull-ups
1:30 Rest btw rounds