4 x 10
Penkil tai boksilla käsi, jalat maassa

1xPause Frontsquat (3-5sec on bottom)
+
1xFrontsquat
+ (Re-rack/rest 10-15sec)
Backsquatx Max rep

Supersetx3
A) Landmine pressx6-10/hand
B) 1arm bicep movement you choose x6-10/hand

For time

• 400-meter run
• 75 double-unders

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
10 hollow to arch rolls

rest 4 minutes

8 min amrap:
500/400 m bike
3 wall walks (skaalaus 6 inchworms)
2 rope climbs

rest 4 minutes

8 min amrap:
30 double unders
10 med ball cleans 9/6 kg
30 s plank hold

Split jerk x5

EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.