2km row
80 burbee boxjump
1km run

6 rounds
10 plate press 10 kg
10/10 elbow rotation from waist 5 kg
10 weighted situps 10 kg plate
10/10 KB rotation round head 10 kg KB
10-8-6-4 -2 bench press, 15-25 kg
Handstand hold 45 sec against wall

A,
Front Squat 6-4-2

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

RPE 8/10

B,
Split Squat 16-16-16

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

3x 8 L/8 R

C,
For time:
25 Strict Handstand Push-ups
50 Wall Balls@9/6kg
75 USA Kettlebell Swings @24/16kg
50/40 echo Bike Calories

Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

Bike Calories- edit in the number of reps completed

Goal: Sub 15 mins

D,
For quality:
Banded Plank On Hand, 1 min
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, 24/16kg, 45 secs
15 Scap Pull-ups
15 Scap Push-ups
Ring Support Hold, 30 secs
20 L/20 R Diagonal Banded Pull Aparts
40 Band Face Pulls

AMRAP 15 (with a pair, split reps anyhow)

25 DB box step over
50 cal erg
25 DB snatch
50 Wall ball

4x6 kevyt paino
Saksi asennosta strict press

10x2min ON/1min OFF (IGYG)
A) Bike for calories
B) Row for calories
C) Burbee to plate
D) Sled push
E) Shuttle run

Accessory:
One arm ring row
KB pull through

105 min
Aerobic work
15 min row/bike/crosstrainer
Then:
10 pike leg lifts
5+5 single leg pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
30 side heel touches

A: Broad jumps 8x3
B: Hang Power Clean 8x3
C: Deadlift 3x5
D: Bench Press 3x7@rpe 5-6
E: Seated rows 3set
F: Assisted chin ups 1xMax
G: Wide grip upright barbell rows 3set

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

---

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

AMRAP 24

50 C2B
21 HR push ups
100 du´s
30 dumbbell snatch 25/15kg alternating.