15min

3-5 leuanveto
7-10 etunojapunnerrus
12-15 puolilinkkari

20 min on the minute:
Broad Jump 2 x 10m
Push Jerk x 6-12 reps @ 50% of max overhead (from floor)
Front Squat x 4-10 @ 75% (from rack)
Strict HSPU x 2-6 (add deficit if required, pike scale reps up to 6-12)
1 min rest

Record weights, reps and other details.

20min

4-6 varpaat tankoon
8 paholaisen punnerrus
10 1-kp thruster
20 cal laite

5k run or row for time. This will be a good pace maker for following workouts. :)

AMRAP in 20 minutes:

1..2..3..4.. etc. Deadlift @ 2/3 of 1RM of the day.
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 12

5 Front Squat 60/42,5kg
10 American Swing 24/16kg
3 Bar Muscle-Ups

Metcon (quality)

EMOM for 30 minutes of:
1. 10 Back squats
2. 20/15 Calories bike
3. 30 Air squats
*For the backsquats choose a moderate weight that moves well.

Metcon (time)

3 rounds, every 6:00:
30/24 Calories bike erg
30 Box jumps 24/20”
30 Wallball shots 20/14

Front squats, 7 sets of 1

AMRAP in 12 minutes of:
2 Deadlifts 120/70kg
1 Box over jump 24”
8 Pistols
1 Box over jump 24”

*Box over jump = jump OVER the box. Not on it.