1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold

4 rounds:
A. 7 min amrap:
18/14 cal row
14 KB swings
7 burpees

B. 7 min amrap
150 m run or 400 m bike
14 med ball cleans
7 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

On The 2:00 x 5 Sets :

20m HS Walk
20 GHDSU

( Skaalaa GHDSU määrää, jos tarvii )

BikeErg Interval
5 Sets
1 Min Easy, Standing, High Damper (55-60 RPM),
1 Min Hard, Seated, Low Damper (95 RPM)
No rest between sets.

-Rest 3 Min-

5 Sets
1 Min Mod, Standing, High Damper (60-65 RPM),
1 Min Mod, Seated, Low Damper (85 RPM)
No rest between sets.

-Rest 3 Min-

5 Sets
1 Min Hard, Standing, High Damper (65-70 RPM),
1 Min Easy, Seated, Low Damper (75 RPM)
No rest between sets.

4 rounds, each round for time, of:
25/20cal AB
25 WB 9/6kg
15 Burpee Box Jump Overs 60/50cm
- Rest 2:30 btw each round.

This workout will be tough and cause your heart rate to explode. Take this as a learning experience and find where your skills allow you to push and where you will need to pull back to recover a bit. The longer rest period will help you to recover, so make the most of it by pushing hard each round!

For quality, the following complex for 20min:
2 Strict Snatch Grip Presses + 2 Snatch Balances + 2 OHS
- Go by feel
- Post total kg, e.g.: 5 sets with 40kg =200kg

Team of 2
5 rds

50 push-ups
40 wb
30 t2b
20 pistos
10 wall walks

4 Rounds For time:

25 GHD Sit-Ups
4-3-2-1 Rope Climbs

TC 12

3 x 8-10

4 x 5