5 Giant Sets:

5 Shoulder Press
5 - 8 Strict Pull Ups.

Every 4:00

5x5 varoilla

A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

3x
1 min easy row
5 push up
7 ring row
20s. HS hold

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EMOM 12
30s. Du's
4 Deadlifts
4 Handstand Push-Ups

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Option 1
107/75kg

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Option 2
75/52kg

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Option 3
50/40kg

WU
6-8min. at easy pace
10x KB/DB swing
10x air squat
10x sit up
10x good morning
+
2rds
6x KB/DB deadlift
6x KB/DB thruster

INTERVALS
- 6 rounds of 4min ON, 2min OFF (alt. A&B)

A)
10 db front squat @2x22.5kg
10 db push press @2x22.5kg
15 burpee over db
Amrap cal ski

B)
15 t2b
15 box jump over @60cm
10 wall ball @9kg
Amrap cal row

• kolme kertaa molemmat setit läpi vuorotellen
• koita pitää kalorit suht samassa joka kierros

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

EMOM 12 min:
1, X Cal Ski Erg
2, X Sandbag/D Ball Clean 40/30 kg (95/65 lbs)
3, X Burpee Pull Ups
4, Rest

Rest 3 min

EMOM 12 min:
1, X Cal Echo Bike
2, X meter Sandbag/D Ball Bear Hug Carry 40/30 kg (95/65 lbs)
3, X Burpee Over Box 30/24 inch
4, Rest

21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg

4 rounds for time:

20 cal row
7 ghd sit-ups
7 hang power cleans
5 push jerks

VX7A