Every 6 Mins x 5 repeats
20/15cal row
15 wall balls
5 burpee box jumps

Go as hard as possible on each interval! All in effort. Hit this as a all out sprint

Post total working time on WODconnect and breakdown each interval.

One person can go on Min 3 if large group

3 rounds for time

400 m run
16 alternate leg pistol squats

5 rounds of:

15 push ups (wide stance)
15 sit ups
15 push ups (normal)
15 sit ups
10 push ups (close stance)
10 t2b

otm 15:
clean pull + squat clean + jerk

Alternate for 30 Mins.
1. 5 back squats 100/70kg
2. 1-3 rope climbs
3. 12m walking lunges suitcase carry 2x22.5kg /15kg dbs
4. 15 Russian KBS 32/24kg
5. Rest

Week 4 Deload:
Shoulder Press use 90% of max and then;
40% x 5, 50% x 5, 60% x 5
Stick to above and No max reps on last set

15m Lunges on each min with 2 KB's. Go AHAP but with good technique.
Step through into next lunges.

A) 10 KBS, 10 Box over Jump
B) 5 Pull-Up, 10 Push-Up, 15 Air Squat

Deadlift 10-1 (100/70kg) +round of Cindy

10 DL + round of Cindy,
9 DL + round of Cindy,
8 DL + round of Cindy
...
1 DL+ round of Cindy.

Valakyykky 4x3 toistoa

samt painot, tauot 2 min.