4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

3 sets,every 7min
run 800m
15 burpee box jump overs
* timecap 6min / set

For time :

15 Thrusters 45/30kg
50m Sprint ( OHKIN Lähemmälle nurkalle )
15 Thrusters 45/30kg
100m Sprint ( Puoleen väliin OHKIN takaseinää )
15 Thrusters 45/30kg
150m Sprint ( OHKIN taaemmalle nurkalle )

TC 5

A1: Dips 4x6
A2:Strict pull up variations 4x7
B1: Body weight transversal abduktion rows 3x20
B2: SA Log Shoulder press 3x8/arm

Deadlift 5 RM

Build to A Heavy Set Of 3

For max reps
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

A: 10x 30 on/30 off jumprope
B: 10min emom 3x height jumps
C: Bulgarian split squat 3x8/ben
D: 3rft
400m run
30 rkb swing @24kg Kb

5 rounds of:
10 Crunches
8 V-ups
6 Tuck-ups
Max Hollow hold
Rest

Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg