15min
23 seinäpallo
23 cal soutu/pyörä

Vuodet vierii ja toistoja tulee lisää ;)

3 rounds, 20s+10s
flutter kick
left side crunch
flutter kick
right side crunch
bicycle abs
left side leg raise
bicycle abs
right side leg raise

9min alkavalla minuutilla

1. 6-12 varpaat tankoon
2. 15-20 seinäpallo
3. 30-40 tuplanaruhyppy

3 reps @65% + 3 reps @75% + max reps @85%
rest 2-3 min bwn sets

3-4 Rounds
8-12 Pull Ups / hardened ring row (should be done in 1-2 sets)
8-12 Overhead Squats (35/25kg) (should be unbroken)
time cap 7 min.

@10:00 start the next workout

3-4 Rounds
8-12 Toes to bars (should be done in 1-2 sets)
8-12 Shoulder to Overhead (35/25kg) (should be done unbroken)

Score is total time of 2 parts. For example first 4 rounds were 5.25 and second 4 rounds were 5.35 so total time is 11 minutes.

Every 2min for 12 minutes (6sets)
4 squat snatches @65-75%

3 rounds
1:30 cardio
10+10m banded side lateral walk
10 air squats
5 muscle snatches with barbell
5 thrusters with barbell

Every 2 min for 10 minutes (5sets)
5x2 of squat snatches @50-70%
add about +5% on each lift

3 Sets
1:00 cardio machine
3-5 inch worm with push up
6-8 v-ups
3-5 jumping pull ups
6-8 Power cleans with empty barbell
-into Workout Prep-
3 sets
3 Power cleans, climb to workout weight
2 Burpee pull ups

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold