4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Warm up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
12 ring row
4+4 lateral box step ups

8+8 single arm db floor press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Strict Chin Ups + Push Ups
rest 2-3 min bwn sets
On push ups you can go for weighted push ups on lower reps.

Every min for 12 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - weighted box step ups x 8-12 reps
min 3 - wall ball shots x 8-12 reps

2 rounds:

400m run
10 snatches 50/35kg
15 bar facing burpee
400m run
15 clean & jerks 50/35kg
15 bar facing burpee
400m run
20 deadlifts 50/35kg
15 bar facing burpee

CAP 35min

Front Squat 5-4-4-4

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

• Swim for 25 minutes.
• Every 5 minutes, stop and perform 20 push-ups.

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg