10 rounds for consistency:
30 s of wall balls 9/6 kg
30 s of double unders
30 s of box jumps 24/20”
90 s rest

• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge + stretch
• 45s. Row - One leg V sit up

• 45s. Row - Active shoulders (Handstand)

• Mobility...

• Work on Deadlift

A,
1x [ 1 Power Snatch + 1 Overhead Squat ], pick load

Every 1:30 for 15 mins.

Work to find a max weight for the day.

B,
4 rounds for time of:
21/17 Ski Erg Calories
15 Push Press @52/35kg
72 Double Unders

Goal: Sub 15 min

C,
5 rounds for quality of:
7 Strict Toes-to-rings
14 Russian Twists
Banded Plank Hold, 21 secs

A: Power Snatch max.
B: Power clean max.

Reverse Crunch + Deadbug: 4 x 8-10 each. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Kierrosta:
30s Kuppipito
30s Sivulankku
30s Sivulankku
30s Kaaripito
60s Lepo

1-2-3-4-5-6-7-8-9-10:

• Burpee Box Jump over
• SDHP (40/30kg)

(Time cap: 15min.)

Row 5 min

Then 3 Rounds:

10 Box Step Ups
5 + 5 Box Lowers
12 Cossack Squat
1:00 Frog Pose
7 + 7 Pigeon Reach

Find pull up 5 RM

4 RFT:

Run 400m
12 Bar Facing Burpees
12 Thrusters 42,5/30kg