3 round putkeen samalla painolla:
3 shoulder press
3 push press
3 push jerk
Rest about 1min between sets

300 air squats as fast as possible

Tempo back squat 3x10, good quality.
Hitaasti alas ja kiihdyttäen ylös

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running

3 rounds
Rest between rounds same that you use 1 round.

12 deadlift
9 hang power clean
6 front squat

50-40-30-20-10 reps
Burbee
Sit Up
Push Up
Squat

150 burbees for time

Every 12 minutes for 36 minutes (3 rounds):
1000 m row
10 burpees
20 push ups
30 KB swings
40 sit ups
50 air squats

Jump pull ups 100
Push ups 100
Sit ups 100
Air squats 100

50 V-ups
50 supermans
1:00 L-sit