A: Bench press 5rm + 3x5@90%
B: Lat pull down rows 4set
C: Db Incline bench press 3x8
D: Seated SA transversal rows 3set
E: Straight bar over head triceps extensions 3x8

A,
Every 1 min for 15 mins, alternating between:
L-Sit Hold, 10 secs + max distance in remaining time Farmer Carry, pick load
Ring Support Hold, 20 secs + max distance in remaining time Overhead Carry, pick load
Wall Sit, 30 secs + in remaining time Recovery Bike

Recovery Bike / Recovery Row

B,
Complete as many rounds as possible in 8 mins of:
Plank Hold, 30 secs
10 Russian Kettlebell Swings, pick load
10 L/10 R Paloff Press, pick load

Russian Kettlebell Swings- heavy

Partner 1: 250/300-m row
Partner 2: 12 hang power snatches
– Partners rotate after the row and
snatches are completed.
– Partners perform 5 synchronized
bar-facing burpees before rotating.

1.30 ON, 1.30 OFF x10
Alt. A&B (5x molemmat)

A)
12 db push press
15 abmat sit ups
max burpees

B)
12 goblet squats
15 kb swing
max box jump overs

3 sets
12/12 db press
30 steps bodyweight walking lunges

2 toiston maksimi sumo dead lift

Tempaus

Kriger Training CF Specific: "Glassdoor"

A, for time:
- 30 burpee over rower
- 20/15 cal row
- 10 thrusters @ 70/47 kg

B, for time:
- 10 OHS @ 70/47 kg
- 20 m HSW
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 40/30 cal row
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 20 m HSW
- 10 OHS @ 70/47 kg

*5 min rest between A&B

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)