A.
Warm up jog/run:
5-10min.

B.
4x9min / Rest 3min.

First: 6min: 90-95%/20min. avg speed
Last: 3min: 95-105%/20min. avg speed
Rest 3min...

C.
Cool down walk:
5-10min.

EMOM 5

1) Power Clean 5
2) Deadlift 10
3) Front squat 6
4) Wall ball 10

50-40-30-20-10

For time:
50-40-30-20-10 Shoulder Taps in plank
50-40-30-20-10 DB/KB/Other object Swings
50-40-30-20-10 Mountain Climbers

Lämpöjä tangolla 15min

Snats 8+8+8+8
Clean 8+8+8+8

AirBike 12min

Vatsoja 3x 10x 3

A)
3 sets
:30 x Handstand Hold
'Tough Set' x Explosive Push-ups
(scale the push-ups so you can get at least 5 reps with some air time)

B)
6 sets with decreasing rest
400m Run
10 Burpees
Rest 2:00 / 1:45 / 1:30 / 1:15 / 1:00

Run strong here!

30 m askelkyykkyä
Juoksu ylämäkeen
12 polvet kyynärpäihin
10 punnerrusta
12 kyykkyä
Juoksu alamäkeen

AMRAP 15:
3 Strict Pull-ups (Db/ kb Rows, Ring Rows)
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
...
Add (3) Reps Per Round

WARMUP
60-50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats
Seconds Push-up to Down Dog

Amrap 30, tarkoitus mennä silti for quality

15 Ring row
8 push press
20-30 s superman hold

3 pull up
8 push up
2x20 s kylkilankku

10 hang power clean
10 lantionnosto
15 s dippipito renkaissa

8 t2b
10 hauiskääntö
Kyykkypito seinää vasten 20-30 s

10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.