Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Strength(12)
2 strict press-2 reps on the minute for 8 minutes. Tempo-2-2

Workout(21)
Work 2:00 minutes-Rest 1:00 minute x7
8 push ups or strict hand stand push ups
8 kettlebell deadlifts(70/53/35)
8 toe to bar or rings
16 cone hop overs

Opt(16)
Run 2:00 min -Walk 2:00 min x4

Finisher
60 tucks
1:00 min quad stretch

A.) Snatch Waves

Wave 1
3 reps @65-70%
2 reps @70-75%
1 rep @75-80%

Wave 2
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

B.) 10 rds BW gymnastics
1 Legless
3/2 Strict HSPU
6 pistols alternating

C.) 3 rounds
2 min bike erg meters
1 min rest
2 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min

Power snatch 5x3 reps

Sumo deadlift 3 RM, then 4x3 reps @ 90%

1min max reps for unbroken single-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

5min Row/Airbike/Bike nose breathing only

Thoracic Flow video + accumulate 3min of hanging

30 min workout
Deck of cards
Club = Kettlebell swing x 2 (rx 24 kg/ 16 kg)
Diamond = Dumbbell push up or box push up + 3/ + 1
Heart = Dumbbell x 2 box over step x 2 (rx 22,5 kg/ 15 kg)
Spade = Row or Ski cal + 5/ + 3

AMRAP 8

6 TTB + 5 C2B (Unbroken)
12 Box over jumps 24/20"

Bench press 1 RM, then 3 sets 80-60-40% (choose reps)

Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3x2x75-78%

Rive + Työntö 1+2x70%, 1+2x75%, 1+1x80%, 1+1x85%, 1+1x90%, 3 x (1+2)x72-78%

Etukyykky 1x4x78%, 1x83%, 1x4x78%, 1x86%, 1x4x78%, 1x88%

VAPU 5x5x70%