Shoulder Press 1x5 5s (65%)
Push Press 1x5 5s (65%)

EMOM
8 rounds:

1) 20 x OHS
2) 20 x Sit ups
3) 20 x Strict presses
4) 20 x Leg raises

100 Wallball
25 burpees
100 lunges
25 burpees
100 hand release push-up
25 burpees
100 air squats
25 burpees

Osa 1:
Intervallijuoksua portaiden väleissä, porrastreeni x6 ja 100 punnerrusta lopuksi.

Osa 2:
40 air squats
30 up&downs
30 jumping lunges

Rest 2 min

Osa 3:
30 reverse lunges
20 up&downs
20 DB snatches (10+10)

Rest 2 min

Osa 4:
20 sumo squats
10 up&downs
10 DB thrusters (5+5)

Bench 7 x 5
Bent rows 7 x 14

5 Rounds
12 air squats
12 curb pushups
200m run

-Finisher-
Light jog back home

3 Rounds
Sets of 12

Goblet Squat
Decline DB press
Seated V-Ups
Static Lunges
Single Arm Rows
:45 Plank Hold

1 mile run

3 Rounds
Sets of 12

Goblet Squat
Decline DB press
Seated V-Ups
Static Lunges
Single Arm Rows
:45 Plank Hold

1 mile run

AMRAP x 10 mins
200m run
10 incline push-ups
12 Goblet Squats
-2 mins rest-
AMRAP x 10 mins
200m run
8 DB push press
6 DB hang cleans

Evening workout:

5 Rounds for quality:
10 Cossack squats (quality movement) (2=1)
10 Dive bomber push-ups
15 Prone towel rows
30 DU (try to go unbroken)

10 x 500m
Rest n. 1min btw rounds
Try to go faster than 5k PR pace