10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest

AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
5 Squat to ham
5/5 Single Leg Glute Bridges
10 RNT Overhead Squats, Light Resistance Band
5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg

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3 rounds, 5 mins each, for max reps of:
30 Wall Balls 9/6
25 Lateral Box Jump Overs, 24/20 in
20 Power cleans, 43/30kg
max reps in remaining time Bar Facing Burpees
Rest 2:30 in between
score is Bar Facing Burpees

2-3rounds: / max holds

A) chin over bar
B) GHD hip extension hold

rest 1min between holds / alternate

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x7 @75%
C: leg curls 3set
D: Leg extensions 3set
E1: Strict chin ups 3set
E2; SA Kb press 3set

4 Rounds 40"sec ON / 20"sec OFF

Treenaaja

1) Row
2) KB swings
3) Wall walks

Kuntoilija

1) Row
2) KB Swings
3) Half way Wall walks

Try to keep same number of reps on each station every round.

4 Sets of:

5-10 A jumps
250m Run Every round faster

3'min Rest Between Sets

Then rest 3'min and:

1 Set of Max meters running in 1'min

“Monday Sprint”
For time:

30/22 cal Airbike
20m D-Ball Carry
5 D-Ball Ground to Shoulder

RPE 3-4, go by feel
Taloring Options:
D-Ball→ Sandbag→ Heavy
Hang Power Clean
Carry→ Farmers Carry

Loadings:
Rxd: 70/45kg
Masters: 50/35kg
Tailored: 45/25kg

EMOM25:
a) 8-14 cal row
b) 4-8 double db devil's press (22,5/15)
c) 8-14 cal air bike
d) 8-14 box jump (60/50)
e) rest

target: work ~45s per minute

21-15-9
Pull ups
Ring push ups

3rft, igyg split however:

• 50 cal echo bike
• 40 db hang c&j alt 25kg
• 30 ghd sit-up
• 20 burpee box over