A,
1 1/4 Back Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
10 Back Squats, 84/57kg
20 Weighted AbMat Sit-ups, 10kg/5kg
40 Double Unders

Goal
Sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Rear Delt Raise Hold, pick load, 20 secs
5 Tempo Ring Rows

Tempo Ring Rows- 3 secs down and up; 3 sec hold at top

Mm. kuperkeikkoja ja muita temppuja

3-4 rounds, 20sec ON / 10sec OFF, for max reps of:
- Alt. V-ups
- Alt. Heel Touches
- Plate Turkish Sit-ups
- KB Russian Twists
Rest 1min btw rounds

For total Load:

5 sets of 4

Athletes can can build or use same weight across all sets. Goal is to maximize their score by lifting heavy weights across all5 sets.
Score will be sum of total

For total Calories

Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
....
add 1 Calorie Every minute.

Atheltes will row until they are unable to complete the number of calories required in the minute.
Score total calories completed

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

4x3 @ 90-100%

3x 2+2+2 @50-65%
3x 1+1+2 @65-75%

ABS

2 rounds for time
30 abmat sit ups
30 v- ups/tuck ups

For time:

75 Toes To Bar

Every 2 minutes 6 Box Facing Burpee Box Jumps 30"/24"

Start at burpees.

TC 12