1.6km run (both)
-100 pull-ups (IGYG)
-200 push-ups (IGYG)
-300 air squats (IGYG)
1.6km run (both)

*wear a weight vest if you feel like it 🖤

A)
10 Romanian deadlift – 3” negative
6/6 goblet cossack squat

B )
Double KB complex - 8 rounds
1 snatch
2 thruster
3 clean
4 sqauat
5 swing

C)
2-3 rounds
30/30 m suitcase carry
20 weighted hollow body scissors

Barbell upright row 3-3-3-3 reps

Leuanveto 3*6

-90s rest between sets
-moderate/moderate heavy

Every 5 mins for 30 mins do:
Alternate between the A& B !

A)
Dumbbell Farmers Carry, 2x22.5/15 kg, 100 m
20 Wall Balls, 9/6 kg,
10 Burpee Pull-ups

B )
Every 5 mins for 15 mins do:
20/15 Machine Calories
15 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm
10 Alternating Dumbbell Devil Press, 22.5/15 kg

Accessory:
Every 1 min for 6 mins, alternating between:
2 L Kettlebell Turkish Get-ups, pick load
2 R Kettlebell Turkish Get-ups, pick load

Find your 3x 5RM backsquat

FOR TIME
33-27-21-15-9
Wall Balls
(HERO [RX] 9/6kg to 10’ |WARRIOR [intermediate] 9/6kg to 9’ | SOLDIER [scaled] 6/4kg to 9’)
15-12-9-6-3
Burpee Box Jump Over (60/50cm)
(SOLDIER [scaled] may step over box)

Time Cap: 12 minutes

Penkkipunnerrus
4x3 nousu v1-0

4x1min ON 1min OFF
1) kalorit
2) 5 rengassoutua + 10 kyykkyä
3) seinäpallo
4) burpee

AMRAP 7

15 Sit-Ups
Single ARM Push-Press 7+7, 15/10kg
30 Single Unders