2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

Emom 7 kierrosta (35min)
1)du
2) 10 punnerrusta ja loppu aika plank hold
3) burpee
4) pallon kanssa 10 thruster 10 kyykkyä 5+5 askelkyykyt taakse
5) rest

• 200m Run
  *
  15-12-9:

• Air squat

• Push up

• Assault bike (7-6-5 cal)
  *

• 200m Run

Hang Powerclean 5-5-3-3-3-1-1-1

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2, go every 90 s. x 12

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

40 mins
200 DB thrusters
200 DB deadlifts
200 DB box step overs
10K row
1 person always on the rower, other rests, other works

3 rnds:

3 snatch pull
3 muscle snatch
3 push press btn
3 snatch balance
3 power snatch
3 squat snatch
3 OHS

United in movement
Wod 1
7' di burpees over the line