A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30

Yoke Carries- moderate load
Extended Arm Sled Drags- moderate load

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double Unders

Goal: sub 20 mins

C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7/10.

Power clean from blocks

Rest day

• 2min.: Row/Bike/Run

• 2 rds: w/ KB
  12 Deadlift
  9 Swing
  7 Qoblet squat

• 1min.: Row/Bike/Run

• 2 rds:
  9 Wallball
  7 Ring row
  5 Push up

• Mobility...

Kangaroo Flow video and 5-10 Down Dog to Cobra video

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations
then:
EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

Aikaa vastaan

400m juoksu
21 KP tempaus
9 wallclimb
400m juoksu
15 KP tempaus
7 wallclimb
400m
9 KP tempaus
5 wallclimb

30 amrap

5 leukaa
10 punnerrusta
15 air squat
10 Ab mat
12/15 cal soutu

A: Bench press 5-3-1-1-1-1-12
B1: Shoulder press 3x5
B2: strict chin ups 3xMax
C1: triceps push down 2x12
C2: SA Kb rows 2x8
D: triceps over head extensions 2xMax