Abs: 3 rounds of
40 Russian twists
30 AMSU
20 Landmine twists
10 Strict T2B
Rest

For time:
800 m run

then

4 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then
3 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

2 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then

1 round:
15 wall balls 9/6 kg
10 ring rows

10'min you go / i go One at row moderate and another perform:

2 Rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Increasing weight each set

4 sets and 2'min rest between

5 Back squats @RPE 8
50m DB farm carry
10+10 Dual DB ATG Split Squat

Then...
1 Set of max Back squats @80%

Every 3'min for 4 sets:
2+2 Dual DB Shoulder rack Front Foot Elevated Split Squat RPE 8-9
2 Barbell Sumo Deadlift RPE 8-9

5'min Practice:

Jump Rope Crossovers

Then...
1'min Max reps of:
Jumping Rope Crossovers / Double unders / Single unders

Then...
30"S Max reps of:
Box jump overs

Every 8'min for 3 Rounds

Treenaaja ___________________________ Kuntoilija ( 2 Rounds of:)
30 Wall ball 9/6kg ___________________ 15 Wall ball
20 Power Clean & Jerks 60/45kg ____ 10 Power Clean & Jerks 50/30kg
10 Bar muscle ups ___________________ 5 Box/Banded, Muscle-ups
Remaining time rest _________________ Remaining time rest

3 Rounds for time: Tc 14'min

Treenaaja ____________________________ Kuntoilija
200m Run ________________________________ 100m Run or 600m Bike
30 Jumping rope crossovers ______________ 90 Single unders
20 Anchored Feet Dumbbell Sit Up _______ 20 Anchored Feet Dumbbell Sit Up
10 Alt DB snatches 22,5/15kg _____________ 10 Alt DB snatches HAP

16'min EMOM

1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt

Every 2'min for 9 Rounds

Treenaaja - Kuntoilija

A.
10/15 Cal Run

B.
10 Push presses 50/35kg or HAP
10 Burpees jump over barbell or Step overs

C.
1 Legless rope climb or 2 Rope climb or Adapt

4 Sets for Quality

10+10 - 3 point single arm DB row
20 Banded Bicep Curls
10+10 Single arm offset Deficit Push-up
20 Banded Tricep Extensions