Run and squat

8 rounds for time:
200 m run
10 Globet squats

2k ski
50 alt pistols
30 HPC @90kg

AMRAP 20:

200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

Run 4x 1350m / rest 2:15

Kierros Kuusijärven ympäri

3 rft
400m run
30 sit up
20 pistol squat
10 power snatch 40kg

30min amrap for quality

20cal row
20 OHS 40kg
15 ghd sit ups
10 pull ups
10 burpees on target

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR

10 Min amrap

• 2/4/6/8/10… Front squats 2x24kg kb
• 2/4/6/8/10… Burpees

E2MOM

8 sets of
3 squat clean
Drop & go