For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Back squat 10rm

Nousevalla vauhdilla juoksu 30 minuuttia.

10 Minuuttia reipasta kävelyä / kevyttä hölkkää
10 Minuuttia hölkkää / kevyttä juoksua
10 Minuuttia juoksua

For time:

6min max cal row

30 OHS 40/50kg
50 T2B
30 Snatches 40/50kg
100 DU
30 CJ 40/50kg
50 Pull ups
30 Thursters 40/50kg

6min max cal bike erg

split anyhow

E2MOM 8:

4/8
4/8
3/6
3/6

EMOM 4:

2/4
2/4
1/2
1/2

EMOM12 (3rnds)
5+5 Box pistol
30s Rocking plank
5+5 Bulgarian split squat
30s keräpito maassa

1min x10 kipping pull-ups

4 Intervals

AMRAP 8
600m Run
+
AMRAP in the remaining time
6 Overhead squats @ 61/43kg
12 Lateral burpees over the bar
18 KB Swings @ 24/16kg

AMRAP 8
800m Row
+
AMRAP in the remaining time
6 DB Thrusters @ 2 x 22.5/15kg
12 Box jump overs (step down) @ 24/20″
18 Toes-to-rings

– Rest 3:00 between intervals –

3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
+
Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
+
Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00-4:00 b/t sets