EMOM 16'min

A) 4-6 Hang squat clean HAP

B) 8-10 Side Burpees over the barbell

C) 12 Pull-ups / Band or Jumping

D) Rest

Cool Down
2'-3'min @Bike/Runner relax pace

Then…

2 rounds of 10+10 reps of each movement

10+10 Cossack Squat

10+10 90/90 Hip Switch with Reach

10+10 Spiderman w/ Thoracic Rotation

10+10 Reverse Table Top Hip Bridge and Reach

10+10 Alternating Squat Thoracic Rotation

Every 3'min x 4 sets:

5 Back squat @RPE 6
3-8 Strict C2B / Pull-ups

In teams of 3 sharing the reps @ Running clock 20 min

Treenaaja - Kuntoilija

00:00 - 05:00 __ 60-90 Cal Ski ergo
05:00 - 10:00 __ 60-90 Pull-ups
10:00 - 15:00 __ 90-120 Box jumps
15:00 - 20:00 __ 1200-1800m at Assault Runner

2 Windows of 3:30 min and 1 min rest between

Treenaaja Kuntoilija

A)250m Run
Then…
As many rounds of:
5 Burpee Pull-ups
10 Air squats

B) 1000m Bike
Then…
As many rounds of:
10 KB SDLHP
10 KB swings
10 KB goblet lunges

Every 90"s for 10 rounds (5+5)

A) 5 Sumo Deadlift @RPE 7
B) 3-8 Weighted Pull ups / Strict

EMOM 16'

1) 6-8 Thrusters 45/30kg/HAP
2) 2-5 Bar muscle-ups
3) 30m Dual KB Farm carry HAP
4) Rest

The Filthy Fifty ( Tc 30'min )

50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

Then...
8'min Cool down and mobility

Every 2' for 5 rounds build to challenge

1 Push press
1 Push jerk
1 Split jerk

(From rack)

-6 HSPU/ pike press
-12 kipping leg raise (6x t2b)
-24 lateral jump over db

*2s. pause at the bottom of dip.
*2min rest
*build to heavy