For time:

20-19-18.....-1 Burpees
400m run after each set of burpees

Warm Up:

Jog 400m, run 200m intermediate, run 200m fast

Stretching

Calfs
Hamstring
Gluteus

A.
5 x 5 BS (heavier than last week)

B.
4 x 6+6 Backrack Box Step-up

C.
3 x
10+10 Bulgarian split squat
10 2xKB Cyclist squat
(Superset)

D.
3 x 5 GHR (10 good morning)
3 x 15-20 GHD

E.
TABATA: push-up/banded bicep curl (HS Walk)

AMRAP 14:
2 devil presses 20/15kg
2 box step overs 60/50cm, holding 20/15kg DB
4 devil presses
4 box step overs
6 devil presses
6 box step overs
Etc...
Add 2 reps per round

Box step overin voi korvata lunge stepillä (1=1)

400 m run
50 air squats
400 m run
50 push-ups
400 m run
50 sit-ups
400 m run

A.
4x
10 Backsquat

B.
4x
5+5 Frontrack (KB) bulgarian split squat (1/2+1)

C.
3x
10+10 One leg hip raises
10 Tempo cyclist squat (3/0/3/0)

D.
3x6 GHR (good morning)

40 min AMRAP
2 rounds
20 power snatch
40 deadlift
20 clean and jerk
40 front squat
20 push press
40 bar over burpee

Rest of time (40 min) wall ball (9/ 6 kg)

Barbell rx 35 kg/ 25 kg
Kettlebell rx 24 kg/ 16 kg
Medicine ball rx 9 kg/ 6 kg

Result is the reps of wall ball

Testataan takakyykky 1 RM

Maastaveto 1 RM

A.
5 x 8 Bench press
5 x 10 Strict pull-up

B.
4 x 15 DB Incline bench press
4 x 15 DB Incline bench rows

C.
4 x 12 Strict dip
4 x 20 (10+10) DB bicep curls

D.
TABATA: Ring row + push-up
TABATA: Banded bicep curl + Banded skullcrusher

5 x 8kpl