10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

4 rounds for quality
20 barbell curls
15 tricep extensions with DB
10 strict press
1:00 plank

A1: Push ups 6x11 E2M
A2: SA Kb rows 6x8/arm
B: DB biceps curls 1xMax
C: SA Db Shoulder flys 1xMax

Every 5 min x 3 (total 15 min)

12 toes to bar
10 box jump 50/60cm
8 push press 60/40kg
6 devils press 25/16kg
20 cal ergo

4 kierrosta :
60sek kb swing 16kg
60sek kb gtoh 12kg
60sek kb squat 16kg
60sek kb tempaus 12kg
30+30sek sivulankku

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

50 cal echo (4)
50 t2b (2)
20 box over burpee (4)
50 cal echo (4)
50 wallball (2)
20 box over burpee (4)
50 cal echo (4)
50 sandbag squat (2)
20 box over burpee (4)

Front squat 1RM

7 RFT

• 2 min Erg @ 85%
• 21 Reverse lunges
• 15 Burpees
• 9 Strict Pullups

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

15-20 mins to find a 1RM for the day.

B,
Teams of 3 - For time:
Sled Drag, 40/30kg, 800 m
Kettlebell Farmers Carry, 24/16kg, 800 m
Back Rack Barbell Carry, 61/43kg, 800 m

Accumulate the total in any order.

Complete in teams of 3.

All team members can work at the same time. Rotate through exercises as little or often as you want.

Goal: Just get it done.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
7 Ring Glute Walk Outs
10 L/10 R Band Knee Abductions

Glute Bridge Hold- feet on rings

Rest as needed between rounds.