Jalkakyykky 4x8x65-75%
Maastaveto suorinjaloin 3-5x10-15
Jalkanostot tasapenkillä 3x"max toistot"
Etuheilautus kahvakuulalla 3x20-30

4 - 4 Minute Rounds of As Many Reps As Possible of:

Row
DU
Burpees
20M Run

Rotate activities each minute during the round.

Count each calorie as a rep on the rower.
Count each 20M run as a rep.

4 - 4 Minute Rounds of As Many Reps As Possible of:

Row
DU
Burpees
20M Run

Rotate activities each minute during the round.

Count each calorie as a rep on the rower.
Count each 20M run as a rep.

Try to complete in 7 minutes:
21-15-9
Overhead Squats (RX 95/65)
Sumo Dead Lift High Pulls (RX 95/65)

-Rest for 2 minutes-

Try to complete in 7 minutes:
21-15-9
Hand Stand Push Ups
Ring Dips
Push ups

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

20:53(50 pu, 50 pushups)
32:34, 100's

Snatch grip deadlift 4x4

Not for time
10/9/8/7/6/5/4/3/2/1
Strict pull up
Ogni round 5 romanian deadlift 40kg

3.06 mile run

5x5

Standing on 25kg plate.

4 - 4 Minute Rounds of As Many Reps As Possible of:

Row
DU
Burpees(tuck jumps)
20M Run

Rotate activities each minute during the round.

Count each calorie as a rep on the rower.
Count each 20M run as a rep.

42,45,46,47