5 Rounds

10m Walking lunges
10 Backsquats
10m Walking lunges
10 Backsquats
1 min rest

Women 35kg barbell
Men 45kg barbell

21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

Happohyökkäys
3rds ft:
8/10 kcal assault bike
8 bar over burbee (facing)

this is all out exercise
be furious with the bike!

33 Minutes Amrap
33 push ups
1 minute plank
66 push ups
2 minute plank
99 push ups
3 minute plank
Repeat
Got to 66 of 99 push ups on 2nd round.

Hang Squat Snatch
1-1-1-1-1-1-1

3 rounds
Single arm press *15
Kb row *15
Db bench * 15
Db fly *15
French press *10
Reverse fly *10

Power Jerk, three sets of doubles.

3 rounds
50 medball squat clean
800m run

For time

• 1000m row
• 50m Front rack walking lunges 50kg

5 rounds:
- 15 Wallballs
- 15 Pullups
- 15 pushups

• 30m Front rack walking lunges 50kg

Heavy snatch pull
5 x 2 reps