5 Rounds
Run 400m
10 Burpee Broad Jumps
10 Jumping Squats

Rest 90sec between Rounds

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

PWR(10)
10 Turkish get up for quality(choose weight)

WRK(18)
WRK 2:00 REST 1:00 x6
12 db s/a hang to over head
100m run

Finisher
50 russian twist
1:00 hamstring

Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpee

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

"The Repeater"

For time:

Buy in:

100 DU/ 50 Jumping jacks
30 Single arm devils press with object

Straight into:
3 rounds
10 Hang cluster with object
10 Pistol Squats

-5min REST-

Buy in:

100 DU / 50 Jumping jacks
20 Single arm devils press with object

Straight into:
3 rounds
20 Hang clean & jerk with object
20 Alt. jumping lunges

-5 min REST-

Buy in:

100 DU / 50 Jumping jacks
10 Single arm devils press with object

Straight into:
3 rounds
30 Hang clean with object
30 Air squats

Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

7 x Viisloikka. Lepo 2:00

5 x 3 pudotus hyppy. Lepo 1:30

5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

A1: Fat grip strict pull ups 3xMax
A2: Dips 3xMax
B1: SA biased transversal bar rows 2xMax
B2: Feet elevated box Hspu 2xMax

Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

E2MOM

8 sets of
3 squat clean
Drop & go

Front squat 5x4x80%

400m row
15-21 KBS 24kg
9-12 pull-up
90sec rest