4 rounds For time:

Treenaaja
10 Lunges jump
30m Sprint

Rest 2'min

Kuntoilija
10 Lunges jump / Reverse lunges
20m Sprint

Rest 2'min

15' min AMRAP

Treenaaja

10 Push ups hands on a plate
15 Kettlebell swings 24/20kg
500m Row
10 T2B (Strict)

2'min rest

Kuntoilija

10-7 Push ups / Knees
15-12 Kettlebwll swings 12/8kg
400m Row
10-7 K2E / Leg raises

2'min rest

Every 3'min for 5 sets:
3 HSPU

Then..
1 Set Max reps unbroken (Deficit/ Strict/ Kipping / Pike)

Deficit/ Strict/ Kipping / Pike
+ Progresions

Running intervals 5 Sets of:

5-10 Push-ups
200m Run Every round faster

3'min Rest Between Sets

Then 1 Set of:

Max meters running in 1'min

10'min AMRAP

Treenaaja

5 Squat box jumps
10 Cal row
10"Sec Hanging L-hold (top / front / knees bend)
20 Alt One arm Kb swing 24/16kg

Kuntoilija

5 Squat box jumps / Steps ups
8 Cal row
10"Sec Bent Knee Hanging L-hold
16 Alt One arm Kb swing 20/12kg

Markus Birthday Intervals (Syksytreeni)

Buy In 5'min Tc

Treenaaja / Kuntoilija

47 Ring Push Ups / 47 Knees PSU

Every break
9 A jumps / 9 Air squats

Then.....

9 Rounds for time: 29'min Tc

Treenaaja / Kuntoilija

9 feet on the box ring rows / 9 Ring rows
9 Cal Assault Run
29 Double unders / 29 Single unders

Rest 29 seconds

Cash Out: 5'min Tc
47 Toes to Bars - Kuntoilija / K2E / Leg raises / AMSU

Every break
9 burpees to target

Accessory 3 rounds of

Calf raises on the block
Bicep Curls with DB 10

Overhead Squat 3x5 @ RPE 4-6

Then...
1 Set of 30" Bottom hold OHS

3 Rounds in pairs of: (you go / I go)

Treenaaja _____________________ Kuntoilija

12 Power cleans 40/30kg _____ 12 Power cleans 30/20kg
9 C2B __________________________ 9 T2B / K2E
3 Bar muscle-ups _____________ 3 Pull-ups / Jumping

WU: 8´min

30"s Row / Run

3 Dl
2 Hang power clean
2 Front squats

Increasing weight each set and change Ergo

Accessory: (Edit for pairs)

3 - 4 Rounds of:
One at Bike @relax pace
Other perform full round for quality:

6+6 world's greatest stretch
8 Jefferson’s curl
10"sec Dead hanging