3 rounds: (jos pareittain tai joukkuettain niin yksi tekee koko kierroksen)
15 gtoh
10 oh squat
10m oh walking lunges
40m shuttle run (4x10m)

3-4 rounds

4 power/squat cleans (60kg)
8 GHD sit ups
12cal assault bike

500m row
3 rounds of Cindy:
5 pullups
10 pushups
15 squat

15!

Sit ups
Cossack Squat
Plan Jacks

(First round 15 sit ups, 15, Cossack Squats, 15 Plank Jacks. Second round 14,14,14... and so on..)

Skill (15 mins)
Pistol Squat

-Feet and Knees together squat
- Single Leg squat to target
- Single Leg squat to Double Leg raise
- Double Leg squat to Single Leg raise
- Pistol Squat

Complete 6-8 reps/ side from each progression!

“Helen”
3rft
400m run
21 kb swing 24/16kg
12 pull ups

A.
5 x 10 BS

B.
4 x 5+5 Frontrack reverse lunge (2xKB)

C.
3 Sets:
10+10 Bulgarian split squat
12 Cyclist squat (2xKB on frontrack)

D.
GHD/V-ups/abs
GHR/Good morning

EMOM 20
Alt. A and B

A) 7 Lunge-Lunge-Squat
B) 12-15 V-ups or Knee-hugs

A.
5x
8 bench press
8 strict pull-up

B.
5x
8 strict hspu
8 strict chin-up
8 strict dip

C.
3x
15 DB bench press
15 ring row

D.
3x
"21's" bicep curls (barbell)
15 (2x db) shoulder press

E.
TABATA:
Push-up + bicep curl (banded)
TABATA:
Banded bicep curl + skullcrusher

20 lbs