Polvelta Panda Pull + Tempaus polvelta

3 x (1+1)x70%, 3 x (1+1)x75%, 2 x(1+1)x80%

Te Mave + Tempaus

2 x (1+1)x65%, 2 x (1+1)x67%, 2 x (1+1)x75%, 2 x (1+1)x80%

VAPU 3 x 3 x 80%

Etukyykky, stoppi alhaalla
3 x 2 x 80%

5 RFT
250m run or 300m row
7 thrusters 95/65
14 alternating back rack lunges 95/65
Rest 1:30

*25 min time cap

*rounds should be done within 3:30

*sprint style workout

20 reps, 20 seconds off, 2 rounds

Star jumps
Tuck jumps
Raised arm circles
Hooks (left and right =1 rep)
Jab + Cross
High knees
Set: Left + right jab
Kickboxing sidekick

Snatch Grip Deadlift 8x6

20min EMOM
1) Round of Machoman
2) Bike/ Ski/ Row/ Echo

Straight into

20min EMOM
1) DB Bench press 6-8
2) 10m sled push + 10m sled pull

5-5-4-4-3

Go every 2:30

3x
30 Empty Barbell Good Mornings
30 side to side leg lifts
100m Double Kettlebell Front Rack Carry 24kg's
Rest 2:00 between sets.

DEATH BY:
WALL BALL 9/6

5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Conditioning :
8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg