27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

5 Rounds for time
swim 50 meters
25 push ups

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

21-18-15-12-9-6-3
Deadlifts 70kg
TTB

5 rounds, rest 1-2min between movements:

3 Back Squat @75-80%
8 DB Bench Press AHAFA
8+8 DB/KB Single Arm Row

Ohje: Skaalaa päivän kunnon mukaan.

20min amrap:
Max set pull ups
400m run

Back Squat
4x3r @ 80%
Rest as needed

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

4x1@60-70%

Kevyttä ja nopeeta

Every 90secfor 18min
1: Single-Arm Dumbbell Row x 8-10 reps @ 2111
2: Alternating Lateral Lunge x 8-10 reps each
3:Waiter Walk x 25-meters each arm
4:Mountain Climbers x 30 reps
+
4rounds:
2min amrap:
Row 300 Meters
Amrap Burpees
2min rest