OPTION 1.:

A.
2-3 rds:
6-9 cal Air bike
10 Air squat + 5 Push ups
10 Sit ups + 5 Active shoulders

Mobility:
- Lunge complex
- Up & down dog
- Pigeon strerch
- Couch stretch
- Shoulder pump

1 rnd: (Hard)
12 Shuttle run (5m)
12 Squat jumps
12 Sit ups

B.
AMRAP 20min.:
12 Shuttle Run (5m)
12 Squat jumps 
12 Sit ups

OPTION 2.:

A.
Row/Run/Bike/Ski
Warm up:
5min. Easy + 3x30s.hard/30s.rest
+ stretch

B.
6x6min / Rest 2min.
First 4min.: 90-95% (Moderate)
Last 2min.: 95-105% (Hard)

C.
Cool down:
5-10min.
+ stretch

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(27)
WRK 7:00 REST 2:00 x3
200m run
20 alternate db shoulder press
20 sit ups

Finisher
60 rtw
1:00 samson stretch

Run 5x 1000m
Rest 3-4min
Kuusijärvi

Front squat 6x6x75%

3RFQ:
8 seated Good mornings 60kg
1 minute Sandbag hold 150lbs
20 sec. L sit

3 RFT
10 m Sandbag Walking lunges 150lbs
7 Sandbag deadlift
5 sandbag cleans

• 5 min rest

3 RFT
15 deadlift 80kg
10 back rack lunges 80kg
5 unbroken power cleans 80kg

E3MOM x 5
6 x 1 + 1/2 back squat

21-18-15-12-9-6-3
Hspu
Pistols, alt. Legs

Strict press 5x5

• Thruster ladder
• Ring row ladder
• Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.