2 RFT

200m Run
30 shoulder Press 20/15kg
30 Back Squat 20/15kg
30 Push Press 20/15kg

3 sets:
3min at Easy,
90sec at Moderate, (seated),
90sec at Moderate, (standing, D8-10)
2min at Easy,
60sec at Moderate, (seated),
60sec at Moderate, (standing, D8-10)
1min at Easy,
30sec at Moderate, (seated),
30sec at Moderate, (standing, D8-10)
-Rest 1min b/t sets-

Complete as many calories on the rower as possible in 10 minutes of

• 10 strict handstand push-ups
• 20 pulls on the rower

75s on - 75s off x7:
Kb complex, L + R
AMRAP jump rope (su, du, crossover)

Result: Jump rope reps

Kb complex: 3 hang clean + 3 stoh + 3 hang snatch

ACCESSORY

2-3 rounds:
12+12 one leg kb deadlift
10+10 one arm db press (polviseisonta)
-rest as needed

E5MOMx5
15-20 cal row/bike
15 kb swing @22/16kg
9 burpees

Teams of 2
Every 4 mins x 3
30/25 cal row (You GO , I GO)
20 Syncro Dumbell - Kettlebell Thruster 22,5/15kg 24/16kg
10 Syncro burpee

Every 4 mins x 3
30/25 cal row
20 Syncro T2b/ legraises
10 Syncro Devil press Single Dumbell-Kb

Every 4 mins x 3
30/25 cal row
20 Syncro Goblet squat Db - Kb
10 Syncro clapping push up (alt. Hands)

Very long very heavy

Find 1RM back squat in 20 minutes

Back squat

3x3

(Deload-viikon kyykyt, 2-3+ reps in tank)