AMRAP 12 minutes:
1 Down-up
2 Reverse Lunges while holding a 9/5kg weight
2 Down-up
4 Reverse Lunges while holding a 9/5kg weight
3 Down-up
6 Reverse Lunges while holding a 9/5kg weight

+1/+2 after each full round
Go as far as you can in the ladder

7 x 5

5x5 negative pull ups, 3 sec down

7 x 7

Takaolkapää-soutu 5x20

Penkki 3x80%, 3x85%, 3x90%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 55 toistoa

WARM-UP

2-3 rounds:
20 Jumping Jacks
10m 4-Step Walk video
20 Jumping Jacks
10m Lateral Lunge video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
20 Split Jump
50m Shuttle Run (25m+25m)

B: 5 rounds:
20 Air Squat
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10-20 Push-Up
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 Squat Jump
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 
Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

5min easy jog/run/Walk nose breathing only

3-6 rounds of Body Flow video

A1: banded clapping push ups 8x3
A2: alternating lateral split squat 8x6
B1: Assisted one arm push ups 3x6/arm
B2: shrimp squat 3x5/leg
C1: box Hspu straight legs 2x10
C2: natural knee extensions 2x8
D1: pseudo planche pushups 2x15
D2: SA db Shoulder flys 2x10/arm @6kg db
D3: SL hip thrusters 2x15/leg
D4: evil wheels 2x10

Every 3:00 x 5
30/24cal AB
- Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.

3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest