30 sec work/30 sec rest
3 rounds, about 10 reps each move

1. Front squat
2. Lunges
3. Romanian deadlift

Työntöä
6x2
7x1

EILINEN/LEPO/
60 min
KÄVELY/PK-
LENKKI

For time

Buy in 40 burpees. Tc 4min

4 rounds
40 sit up
40 squat
40 push up

Buy out 40 burpees

Tc 40 min

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(30)
100 heavy jump rope/jump rope/double unders
200m run
80 air squats
200m run
60 db single arm strict press
200m run
40 kb/db/bb straight leg deadlift
200m run
20 hand release burpees
200m run

Finisher
50 double crunch
1:00 samson

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(20)
WRK 3:00 REST 1:00 x5
10 db/bb hang clean-choose load
10 jing jang
10 v-ups

Finisher
1:00 plank
1:00 hamstring stretch

3 Sets:
12 Glute Ham Raises
30m Walking Lunges

3 x 10 @ 60%

3 x 3 @ 76-80%

4 sets

2 snatch balance @ 68-72% of snatch 1RM
12-15 GHD hip extensions @ RPE 8.5