5 Rounds For Time:

400m Run
15 Overhead Squat 42,5/20kg

( 12 - 18 )

For total Load:

5 Sets of 3

5:00 Cardio

3 rounds:

5 + 5 Wind Mill
3 Push Up tp Down Dog
5 + 5 DB Snatch
200m Run

EMOM 16 Work 0:40 / Rest 0:20

Minute 1: Russian Twist
Minute 2: Calories Echo Bike
Minute 3: Bulgarian Split Squat ( L )
Minute 4: Bulgarian Split Squat ( R )

3 - 4 sets:

a) 8 - 12 Single Dumbbell Bench Press ( Each )
b) 30m + 30m Single ARM Kettlebell Farmers Carry
c) 8 - 12 Banded Triceps Pull Down

A,
Pause Hang Power Snatch 2-2-1-1-1

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

3 sec pause in the receiving position.

B,
For distance:
Weight Vest Run: 1x 10 mins

Specify load in notes.

For time:
Weight Vest Run, X m

Edit in the total number of meters achieved from part 1 and complete for time.

For time:
Run, X m

Edit in the total number of meters from the first two parts and complete for time.

C,
For quality:
50 L/50 R Band Split Squats
100 Band Good Mornings
100 Banded Behind-the-Neck Press

Complete in as few sets as possible.

10 rounds:

12 cal SkiErg
6 box-over burpees
6 heavy db snatches

W:R = 1:1

Via Mikko Salo

R5JC

Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s
+
- Biphasic Hip Flexor Stretch x 30s each
- Active Straight Leg Raises x 10 each
- Adductor Rockback Stretch x 30s each
*Entire time 6s nasal inhale + 6s nasal exhales

3 x 25 Banded Tricep Extensions
- Go for unbroken sets
- Rest 2min btw sets

Warm-Up WORKOUT ★
5min Echo/Airbike with 50sec moderate, 10sec fast. Add intensity round by round

Then 3 rounds:
10 Deadlift
10 Press
10 Front Squat
10 Shoulder Tap