4 rounds for time:
10 Burpees
15 WB 9/6kg
50 DU
3 Wall Walks

Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Bench Press 3x5 and 2x3reps
rest 2-3 min bwn sets

Metcon
Every 3 min for 15 minutes (6sets)
6-8 kb snatch from floor alt hand
5-7strict pull ups or 8-12 ring row
12-16 alt leg v-ups

10 kierrosta nousevalla paiolla laskevalla toistomäärällä,
5x
5x
4x
4x
3x
3x
2x
2x
1x
1x

Jog HR Zone 3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

Lunges 8-8-6

Complete as many rounds as possible in 20 minutes of:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups

A1: DB Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA DB Press 2set/arm
C1: Flared push ups 2set
C2: SA DB Shoulder flys 2set

Deadlift
4 x 8 reps 65-70%

Deadlift 1x7

For time

• 2,000-meter row
• 50 alternating single-leg squats
• 30 hang cleans

♀ 135 lb
♂ 225 lb