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

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

AMRAP 30 mins
100 single-unders
20 overhead lunges (20/15 kg)
20 shoulder presses (20/15 kg)

A: 3x3 Squat box jumps 70cm
3x3 kneeling jumps
3x5 rebounding box jumps 45cm
1x3/ben SL box jump 45cm
1x3 rebounding kneeling jump to box jump 45cm
B1: SL box squats 3x5/ben
B2: FG strict pull ups 3xMax
C1: Hip extensions 3x20
C2: Dips 3xMax

EMOM40

1. Hand stand walk
2. Pistol squats
3. Muscle ups
4. Burpees
5. Rest

*Skill practice with moderately low heart rate.