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EMOM 30 mins
Min 1 200m Run
Min 2 80% max Cal Bike
Min 3 80% max Burpees
Min 4 80% max Box jumps
Min 5 Rest

For time:
30x Back squat (BW)
Rest 5min
Then:
20x Front squat (BW)

Tc: 25min

4 rounds for time:
20x Sit up
20x Leg raise
20x Crunch

Tc: 12min

5 Sets, Not for Time:
50 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

4rounds for quality:
-6 HSPU
-30m+ 30m KB OH carry@ 20-24kg/ 12-20kg
-18 HR push-ups
-2min rest
TC20

50-60 min

PItää pystyä puhumaan helposti

1000 K row
5 aurinkocobra + kierto
500 m run /ulkona tai skillmillissä
5-5-5 tiukka toes to bar
1000 K row
oma taito jne jne

Maastaveto 10x1x80% (palautukset 3min)
Vatsapidot roikkuen 3-5 x max

Tabata Row/Run
Rest 2 minutes
Tabata DU/SU
Rest 2 minutes
Tabata Burpees

Aikaa vastaan:
500m soutu
5 burpee
50cal Assaultbike
5 burpee
400m soutu
5 burpee
40cal Assaultbike
5 burpee
300m soutu
5 burpee
30cal Assaultbike
5 burpee
200m soutu
5 burpee
20cal Assaultbike
5 burpee
100m soutu
5 burpee
10cal Assaultbike
5 burpee
100m SkiErg
5 burpee
10cal BikeErg
5 burpee
200m SkiErg
5 burpee
20cal BikeErg
5 burpee
300m SkiErg
5 burpee
30cal BikeErg
5 burpee
400m SkiErg
5 burpee
40cal BikeErg
5 burpee
500m SkiErg
5 burpee
50cal BikeErg
5 burpee