500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ AHAFA
3 - 4 - X - 3

3-4rounds:

10-15 GHD sit up
3-10 strict pull up

Rengasdipit 5-10 toistoa /sarja, skaalaus kuminauhalla tarvittaessa.

Push up 2 x max reps, count the total

4 x 1000m run
3 min rest in between rounds
Record best 1000m

15min EMOM
1) 15/10 assault bike
2) 8 alt.DB hang squat snatch
3) 10 burpees

5 RNDS
for quality

4 low ring turn over
8 ring dips
20 hollow rocks

500m row
3x
5 z press e/s
20s. hs hold
5 wall balls

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EMOM 10
1) 30s. DU/single + 3-10 HSPU
2) rest
- pick reps per what is consistent for you.
- maintain same reps trough out the emom
- use the whole minute to move

A,
Sumo Deadlift 3-3-3-3-3

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

B,
2 rounds for time of:
35 Power Snatches, 34/25kg
140 Double Unders

Goal
Sub 12 mins

C,
For quality:
3x 20 Weighted Sit-ups, pick load
Side Plank, 3x L 20 secs/R 20 secs

7 rounds EMOM

20- 40 DU
1- 5 wall walks
5- 10 TTB