Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(24)
WRK 3:00 REST 1:00 x6
8 kettlebell/dumbbell swings
16 alternate sit ups
32 jump rope/heavy rope/double unders

Finisher
50 rtw
1:00 hamstring stretch

7 rounds for time
60min time gap

10 x burpee over the box
10 x plank rotations (both sides)
10 x thrusters
10 x push-up
400m run
10 x box step up (both legs)
10 x row
10 x air squats

A.
5x
8 bench press
8 barbell row

B.
4x max reps
Strict pull-up
Strict dip

C.
3x max reps
Strict chin-up
Strict hspu

D.
3x
10+10 banded chest fly's
10+10 shoulder lateral raises

E.
3x
"21's" bicep curl
15 push-up

F.
TABATA
Banded bicep curl
Banded skull crusher

Eilinen/Lepo

5 x 5 Ring Rows
5 x 5 Push-ups

Front Squat pyramid
1 to 10 to 1

Burpee and box jump pyramid
1 to 10 to 1 reps

Chipper for time:
100 reverse lunge
80 air squat
60 mountain climber
40 push up

Group for time

ratakierros
90 kipping t2b/leg raises
70 box over
50 1 hand kp squat snatch
ratakierros
70 pull ups/ jumping pull ups
50 weighted box over
30 squat clean
ratakierros

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