For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

Peruskestävyysharjoitus

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu

GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs

AMRAP 20
500m Row/Ski
6x Pullup
9x Wall ball
12x Box jump
15x Situp

This workout consists on resistance and calories burnout

300 Calories - CAP Time 20:00

100 Cal - Row
100 Cal - Assault Bike
100 Cal - Ski

30 minutes:
9 Shoulder Press @ AHAP (Floor)
12 Ring Row
10+10 Stationary Lunge w/ KB`s
12 Weighted Sit ups w/ plate or KB
Sprint 200m
Rest 2 minutes btw. rounds.

For Time (Gap 60 min)
1 mile Run (to the bridge and back)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed.