In 18 mins complete with partner :
2000m row
remaining time : amrap "cindy"
5 pull up
10 push up
15 squat

REST 4 mins

In 18 mins complete with partner :
2 rounds of:
30 target burpee
30 box jump@60/50cm
30 wall ball@9/6kg
Remaining time : amrap meter row

GOAL: make sure you have about 10 mins work for remaining part in each amrap

Jog 15 minutes @ Hr Zone 2-3
Run 15 minutes @ HR Zone 4 ( 5 )
Cooling Down 10 minutes

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day.

B,
Complete as many rounds as possible in 20 mins of:
20 Rope Climbs
Run, 2 mi
L-Sit Hold, 2 mins

C,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x 30m

Treeni ja jengit selvii paikan päällä :D

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

Back squat
5-4-3-3/ rest as needed

Go heavy!

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

Clean
Bench
OHS
Total

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)