8x
New interval every 3rd minute

Run 300m
5 Burpees
15 Jumping Jacks

Deadlift 6x3x65%

Deload

3 RFQ
10 See saw
20 hollow rocks
30 russian twists

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

Niiii!

Conditioning A
21-18-15-12-9-6-3:
Kipping Handstand Pushups
500m bike erg

5-6min rest

Conditioning B
“2-2-2-3” Intervals Style
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press (2x20kg)
*Workout flow is as follows
2 min amrap, 2 min rest 2 min amrap 2 min rest 2 min amrap 2 min rest 3 min amrap

5-6min rest

Conditioning C
13-11-9-7:
Double Kettlebell Deadlifts (2x24kg)
After Each Set:
15m Single Arm Overhead Walking Lunge (24kg)

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

Front squat 3-4 sec down, stop and with control up

EMOM x 10
1) 4-12 push up
*
Hs practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold