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

3 sets for quality:
Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
KB goblet cossack squats x 8+8
Plank hold x 30 s
DB Zottman curls x 8

90 s on / 45 s rest x 15 sets (3 each)
A. Row for calories
B. 6 wall balls 9/6 kg + 3 pull ups
C. Bike or run for meters
D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
E. rest

6 intervals for consistency (3 each):

A. In five minutes complete:
800 m run or 65/50 cal row or ski

B. 5 min amrap:
30 double unders
10 med ball cleans 9/6 kg
8 burpee pull ups

1 minute rest between intervals

Every 7 minutes for 35 minutes (5 sets):
750/650 m row or ski
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs