Pk+

5x4'/1'
5x3'/1'
5x2'/1

No workout

7 sets

Hauiskääntö vuorokäsin

4x20

Accumulate 3 Minutes Of HS Hold

Rest 1 min

Then 8 min AMRAP
10 Squats

10 Box Jumps

10 Knees to Elbows with Kip

Rest 1 min

Accumulate 3 minutes in plank hold

"Top Down"
With a 12:00 Time Cap:
1 Round:
50 Barbell Burpees
40/30 Calorie Bike
30 Squat Snatches 50/40

Time Remaining: Build to 1RM Hang Snatch

Rest day

cross-country skiing

Back squat five times seven, use the same weights for all sets, around 80% from max.

In teams of 2 share the load equally (only 1 person working at a time):
2km Row
200 x Double Unders
50 x Burpee Box Jumps 32" Box
1km Run
50 x 45kg Front Squat
100 x 20kg KB swing
1km Row
60 x 20kg side bend (left side)
60 x 20kg side bend (right side)
200 x Situps
2km Run