3 kierrosta:

• 5 burpee
• 10cal BikeErg
• 10 linkkuveitsi
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min lankkupito
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulaukku oik. (side plank)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulankku vas.
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 selänojennus (2-3sek pito)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 venäläinen vatsarutistus
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 istumaannousu
• 10cal SkiErg

3 rounds for time of

• 800-meter run
• 5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

5 Rounds:
400 Meter Run
21 Dumbbell/ Kettlebell Swings
9 Strict Pull-ups/ Ring rows/ Odd object rows

WARMUP
6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)

A.
5 x 1000m Bike Erg

B.
5 Rounds:
30sec ON / 60sec OFF
1. Burpee over parallette
2. KB swing (American)
3. DU
4. Slam Ball

Divide the 10k for 10x500m for both. Goal is to maintain the speed or increase it towards the end for every 500m

Tc 45min

Amrap 20
40 squat
20 burpees
40 lungees
20 push up

Deadlift 6x6x75%

1x6@65%
1x6@70%
1x6@80%
1x6@85%

Back squat as a supporting move
1x5@70%
1x4@75%
1x3@80%
1x3@85%

Hauiskääntö levytangolla 5 x 10

Amrap 20
25 box jump 60cm
20 dumbell snatch 24kg
15 ring pull up
10 lateral bar burpees
5 clean and jerk 60kg
1 ring mu