Warm up
3rds
10 single leg deadlift
10 jax
10 hollow rocks

Mobility(4)
1:00 min IT stretch

Fittrain Intervals(16)
:25 on/:35 off
plank to bridge
rope slams
body builders
toe taps

Opt(12)
800m run
5x5 superman
:60 l-hang

Finisher
30 t-raise
60 alt toe touch
1:00 bf stretch

1 WB
2 Burpees
3 WB
4 Burpees...etc

Each minute, until no completion of round
20 minute time cap

For time:
10x 40%/max reps

Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Start at 70-73%, climbing between 3-5%.

5RFT

22 burpees
22 Kb Swing 24/16kg
500 m Ski
22 Db Snatch 22,5/12,5kg
22 Medcineball Sit Up 20/14p

1 x max reps srict pull ups

Then complete 2 x 70 % reps of max reps. Use band if needed.

Then complete

3 x 9 seated shoulder presses with a barbell. You choose the weight.

Raakarive + Rive (polvelta) + RaTy + Dip + Työntö
2 x (1+1+1+2+1)@60% (ty)
2 x (1+1+1+2+1)@70%
2 x (1+1+1+2+1)@75%
Työntöveto (10 cm koroke jalkojen alle) 1x2@80%, 4x3@90%
Takakyykky 2x70, 4x70%, 6x70%, 2x70%, 4x70%, 6x70%, 2x75%, 4x75%, 6x75%
Lisäpainolankku 3x30 sek

For Time
100cal Row
80 WB
60 TTB
40 Burpee BJ Over
20 Jerk 60/40kg

TC 35'

3RFT

400m Ski
5 Bar MU
8 C2B
13 TTB

AMRAP 10:00 ascending reps:
1 DB Man Makers @50/35lbs
60 Meter Run (4 x 15m)
2 DB Man Makers
60 Meter Run
3 DB Man Makers
60m Meter Run
And so on continuing in this fashion...

• Score is amount of manmakers completed.