3 sets
3 min. ON / 90 sec. OFF
200m run
50 double unders / 75 single unders
max rep burpee box jumps (60/50 cm)

rest 3 min.

3 sets
3 min. ON / 90 sec. OFF
200m run
25 air squats
max rep DB burpee deadlifts@2x22,5/15 kg

Goal: 10+ reps in each AMRAP.

2 sets:
5x400/320m Row
- Rest 1min btw rounds
- Start both sets @+5sec/5K pace and increase pace each round.

• Rest 3min btw sets

10-30min easy pace bike or run etc..

5 rounds, X calories per round on each:

• Row
• Bike
• Ski

X = 30, 25, 20, 15, 10

3x3 back squat

4 rounds:
800 m run
30 med ball squats 9/6 kg
25 ring rows
20 push ups

Easy pace for 60+90min.

5min erg 1
5min erg 2
400m run

A. Maastaveto 5x5x65%

B. Tukiliikkeet
21-15-9 toistoa: kahvakuulaheilautus ja boksihyppy aikaa vastaan. Keskiraskas kahvakuula.
3x 1min lankkupito / 1min lepo

Warm up
2 rounds
50 single unders
15 air squats
10 scap pull ups
5 inch worm with push up
into with cardio machine
1 min easy + 40sec moderate + 20s fast

Intervals
3 x 1.5min on / 1.5 min off
1 min fast + 30s moderate
alt time with partner

Strenght
Warm up lifts 5-4-3-2 reps
Thruster 5x1 reps, add weight to each set.

Metcon
10 times of 20s on / 20s off
odd : assault bike/row (faster pace)
even : kb swings
5x both

For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of

• 7 strict toes-to-bars
• 14 handstand shoulder taps