1.100m run
2. 10 back squat 50-60% -> round 1&2 50kg 3&4 55kg
3. Rest

In 90 seconds
20 dumbell snatch 24kg
Amrap cal erg bike
Rest 1'
In 90 seconds
20 wall ball da 12kg target 2.5m
Amrap cal row
X 6 sets

Amrap 3'
2 ring mu
25 Ft dual dumbell front rack walking lunge
Rest 1'
Amrap 3'
2 ring mu
25 Ft Single dumbell oh walking lunge
X 2 sets
Dumbell 24kg

Every 5 minute x 4 sets
10 power snatch 35kg
10 ttb
10 bar facing burpees
10 ttb
10 power snatch 35kg
Time cap x set 3'30"

2-3 Kierrosta:
6/6 Askelkyykky eteen V.3
60s Lepo
6 Suorinjaloin maastaveto tempausleveys
60s Lepo

4x8 @ 7.5 kg

3x4 @ 57.5 + max @ 52.5, 10 reps

4 Rounds
3min work
1min rest

20 HSPU
20 T2B
AMRAP Burbee pull up

Count only your burbee pull ups.

Rest / Optinal recovery session
Easy/recovery pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill (tee varovasti eilisten sumomaven perään 5kg)
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .

12 min 4 rounds (emom)

1: 20 s bench press (db) + 20 s butterfly chest press (db)
2. 20 s ring row + 20 s ring row & hold 3 s
3. Optional ab crunch 40 s