From 0:00 min to 10:00:
1917 m row or ski or 7 min bike for calories

From 10:00 to 25:00:
Complete as many rounds as possible:
20 med ball cleans 9/6 kg
40 sit ups
60 double unders

From 30:00 to 40:00:
107 walking lunges

Paused back squat + back squat

5x1+2 @75-80%, go every 3 min

2 sec pause in bottom in first rep

2 rounds for quality

8+8 staggered DL
20 alt. barbell box step ups

Rest as needed

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Chin up + ring dip

A)
3x6 chin up (vastaote)
B)
3x6 ring dip

vuorotellen a&b
käytä kumpparia jos tarvii

For max reps

• Tabata dumbbell box step-ups
• Rest 1 minute
• Tabata GHD sit-ups
• Rest 1 minute
• Tabata push presses
• Rest 1 minute
• Tabata bar-facing burpees

90-110 Minutes : @ HR Zone 1-2

10-15 Minutes Any Machine
10+10 Pistols
10m Hs Walk

For time

100 DU / 150 SU
50 KB swing
100 DU / 150 SU
40 KB hang clean & jerk
100 DU / 150 SU
30 KB hang snatch

1x16 kg KB

A: Push ups 1xMax
B: Wide push ups 1xMax
C: Kneeling flared narrow push ups 1xMax