-add weight every set

For Quality
4-6 rounds
8-12 push ups (perferct form, not for speed)
20-30 double unders
8-12 front racked lunge walking steps @12.5-15 / 20-22.5kg's
rest 1 min bwn rounds

Midbody work
Tabata of Boat Hold

B.
Every 2min for 4 rounds
4-8 strict pullup
8 ringrow

A.
2k row

• 45s. Row/Bike - Walk out + Push ups
• 45s. Row/Bike - Reverse Lunge + stretch
• 45s. Row/Bike - Hollow + Arch

• 45s. Row/Bike - Kipping swings

• Mobility...

• Work on: T2B

For time:
100 x bench press/ shoulder press (rx 50 kg/ 25 kg) or (40 kg/ 15 kg)
100 x back squat (rx 60 kg/ 35 kg)
100 x deadlift (rx 70 kg/ 45 kg)

Time cap 40 minute

For Time:
850/750 m row or ski, 27 DB hang cleans
850/750 m row or ski, 21 DB push presses
850/750 m row or ski, 15 DB burpees
850/750 m row or ski, 27 DB front rack lunges
850/750 m row or ski, 21 DB box overs, 24/20”
850/750 m row or ski, 15 devils presses

DB's: M: 35 lb, F: 25 lb

40 min timecap.

Strength:

Build up to a 10RM sandbag squat in 15 mins

Workout:

In teams of 3

AMRAP 20 mins

10 burpee over sandbag
5 sandbag cleans
50m sandbag carry

3rds
50x air squat
40x sit up
30x push up
20x V-up
10x burpee
rest 2min. btw rds
(puolita määrät tarvittaessa)

For time:
50 burpee plate gtoh
40 pull ups
30 DB thrusters
20 Burpees
10 DB squat cleans