Run :

For time:

1600m
Rest 3:00
2 x 800m rest 2:00 btw sets
4 x 400m Rest 1:00 btw sets
2 x 200m Rest 0:30 btw sets.

Back squat

Reps 3-2-1-1-3-2-1-1
Rpe 7-8-9-9-7-8-9-9

AMRAP 30’

30 cal row
3 power cluster
20 burpees double jump over
3 power cluster
30 box jump over
3 power cluster

Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps

Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

For time

• 10 rounds for time of
  • 200-m run
  • 3 ring muscle-ups

For time with a partner
250/200 cal row
After each 50/40 cal complete :
One round of “Barbara”
20 Pull up
30 push up
40 sit up
50 air squat
START WITH BARBARA AT 0:00! After the 250/200 cal the workout is done!

The entire workout is You Go , I Go style!
Timecap 40 mins

Deadlift on a plate 4x6 reps

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg