In teams of 2:

4 rounds of:

8 Rope Climbs
32 Burpees over each other ( with plank hold)
64 Kettlebell Am.Swings 24/16kg

For time:
18-15-12-9-6-3
Thrusters 35/25kg
Power Snatch 35/25kg
TTB

4rds
10+10 reverse lunge (goblet)
rest 30s
5-15x squat jump
rest 30s

3rds
5-12x V-up
5-12x tuck crunch
5-12x sit up
rest 60s between sets

Maastaveto.
8x60
8x70
8x80
2x8x90
Ylätalja
4x8
Rintatuellinen soutu
4x80
30+30kg
Hauiskääntö tolppaa vasten
8x20
8x25
8x30
8x30 + 6 kippaamalla
8x25 + 6 kippaamalla
8x20 + 6 kippaamalla

135 min
Warm up for 20 min

1.MU
- Drills
- MU 5 x 1
- MU 5 x 2

2.BCTB
- BFLY x 30
- BCTB x 25

3.Aerobic work
35 min
3 rounds for quality:
10 min easy bike
5 pull ups + 10 push ups

12-10-8-6-4-2
Deadlift (120/85kg)

6-12-18-24-30
cal Row

For time
60 du
21 hspu
21 pistol squat
60 du
15 hspu
15 pistol squat
60 du
9 hspu
9 pistol squat
60 du

36min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

165 min

1.MU
- Drills
- EMOM10: MU x 1

Hard routine

2.Strength
A. Weighted CTB chin up x 3
- 5 10 12.5 15 12.5 12.5 kg

B. Push press H5

3.Metcon
10 rounds: 3 min on/ 1 min off:
A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

B. 200 m Run + 8 Toes to bar + 20 Walking lunges
Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
HR 174/185

4.Strength accessory
A. 100 banded bicep curls

B. 100 banded tricep ext.

C. 3 sets:
20 GHD hip ext.
20 GHDSU

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs