For Time:

Rx
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing weighted vest 9/6kg

SCALED 1.
1 mile Run (1,6km)
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run (1,6km)

SCALED 2.
1 mile Run (1,6km)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (1,6km)

SCALED 3.
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

RPE 4.5 TC 50min

-In this version the bodyweight movements can be partitioned and split however the athletes like.

Narrow grip bench press 3x10

Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% – 1 Reps ( if you feel great hit 110%)

3x5-6 (1.1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Box squat 3x3

4 kertaa shoulder press 60-70% 5RM shoulder press max:

12 - 12 - 12 - 12

Lepää 2 min.

3 rounds for time:

• 500m Row
• 30 KB Swings @ 32kg
• 15 Burpees

DL 3x6

4 x 2

AHAFA (As Heavy As Form Allows)

(~92,5% of 1RTM)

3min rest between sets

Push press 6x2.