1.30 ON, 1.30 OFF x10
Alt. A&B (5x molemmat)

A)
12 db push press
15 abmat sit ups
max burpees

B)
12 goblet squats
15 kb swing
max box jump overs

3 sets
12/12 db press
30 steps bodyweight walking lunges

2 toiston maksimi sumo dead lift

Tempaus

Kriger Training CF Specific: "Glassdoor"

A, for time:
- 30 burpee over rower
- 20/15 cal row
- 10 thrusters @ 70/47 kg

B, for time:
- 10 OHS @ 70/47 kg
- 20 m HSW
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 40/30 cal row
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 20 m HSW
- 10 OHS @ 70/47 kg

*5 min rest between A&B

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)

AMRAP14 w/ partner - ygig:
20 / 16 cal machine
30 russian kbs (24 / 16)
40 box jump (50/35)
-- rest 1min between rounds--

Voima
E3MOM, 4 rounds
6-10 ring row
-haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

5 rounds:
15/12cal AB
15-20 GHD Sit-ups