A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 6 Double Kettlebell Front Rack Box Squats, pick load

Double Kettlebell Front Rack Box Squats- 3 secs down and up

B,
For quality:
3x 6 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 6 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Tempo Dumbbell Floor Press- 3 secs down and up
Plank Shoulder Taps- accumulate the total reps

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

40-45% 1RM Deadlift

B,
Every 1 min for 10 mins: Banded Bench Press
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

45-50% 1RM Bench Press

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings

42 pull up
30 snatch 50kg
42 target burpee
30 pull up
24 snatch
30 target burpee
18 pull up
18 snatch
18 target burpee

Split anyhow

Narrow stance front squat to a low box
10x2r @ 75%
Go every 36s.

Minutes 0-10: 30 seconds of rowing, 30 seconds rest
Minutes 10-20: barbell complex of 5 reps: deadlift, HPC, front squat, push-press, back squat
Minutes 20-30: rowing again, but ran last 4 rounds

7 Min amrap

• 7 Wallballs
• 7 Toe to bar

Score is total reps

A,
Every 1 min for 15 mins, alternating between:
15/13 Row Calories + max rep Single Unders
15 Russian Kettlebell Swings, 24/16kg + max rep Single Unders
15 AbMat Sit-ups + max rep Single Unders

Complete in teams of 3.

B,
For distance:
Sled Drag: 1x 10 mins, pick load

Use a moderate weight that allows for a steady march.

На двоих.При каждой смене( разбиве) 5 берпи:
100 отжиманий строго, парням от колец или брусьев
100 приседаний с 2 гирями 24/16
100 тяг с гирями
100 выпадов все с гирями

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

3x
60 cal air bike
50 wallball
40 target burpee
30 db snatch

Toistot jaettuna miten vain!