4 sets for quality:
5 downward dog
8 prone W raises & push to OH
3/3 kneeling KB bottom up press

strict press
5x5 @rpe 6-7

𝗟𝗲𝘃𝗲𝗹 𝟭:
For Time
20 Deadlifts 80/55 kg
400 meter Run
30 Russian Kettlebell Swings 16/12 kg
400 meter Run
20 Overhead Squats 30/20 kg
400 meter Run
20 Bar Facing Burpees
400 meter Run
20 Pull-Ups/ 20 Ring Rows
400 meter Run
20 Box Jumps (24/20 inch)
400 meter Run
20 Dumbbell Squat Cleans 2*15/10 kg
400 meter Run

Time Cap 25 min.

5000 metrin soutu.
Jumppaa 40 kilolla.
Hauis treeni 10 kilon käsipainoilla.
Kova treeni itsekseni.
Kesto 60 minuuttia

12min:
6 heavy kb swing
12 air squats
6 push ups
12 cal row/ 6 cal echo

9-12-15
Hang Squat Cleans
toes to bar
@61/43

6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1

5 rounds
30s. rest between the movements
rest 90s. between rounds

10 DBL DB Front squat
5 DB DB push press e/s
12 alt. DB power clean & push jerk
12 alt. snatch

Push press
3x3

Bar Muscle up

Accumulate 30 reps

use low bar rather than the bands

For time

• 400-meter run
• 50 double-unders
• 15 burpees

Scaling Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-330 minutes.

Intermediate option

• 5 rounds for time of
• 400-meter run
• 40 double-unders
• 12 burpees

Beginner option

• 5 rounds for time of
• 200-meter run
• 50 singles-unders
• 7 burpees