20sec work
40sec rest

Run 4x 1350m / rest 2:15

Kierros Kuusijärven ympäri

Find first 5rm
Then do 3x3 with the same weights

3 rft
400m run
30 sit up
20 pistol squat
10 power snatch 40kg

30min amrap for quality

20cal row
20 OHS 40kg
15 ghd sit ups
10 pull ups
10 burpees on target

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

E2MOM

8 sets of
3 squat clean
Drop & go

• Run, Row, Bike: 2-3min.

• 2-3x
  8 Wallball
  8 DB snatch
  15-25 DU's

• Mobility...

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

5 rounds for time of

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.