4 sets 5-5-3-1

15 cal assault bike
2 legless rope climb
5+5 kettlebell snatch @ 24kg

Warm up(8)
2rds
20 m climbers
20 high knees
20 heels to rear

Mobility(2)
1:00 samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
2 Cycles:
8 Tabata Intervals: Push Press
1 minute: Butterfly Sit-Ups
8 Tabata Intervals: Front Squats
1 minute: Butterfly Sit-Ups

Finisher
1:00 min ham stretch
:30 shoulder distraction
100 rtw

5 x 2

AMRAP 10 min intervals of:
- 30 seconds burpees / sit-ups.
- 30 seconds rest.

Press up ladder, diamonds and standard with some claps and hrpu thrown in.

Team of 3
3 rounds
90-60-75 cal row
60 hspu
20 bmu
40 c2b
60 pull ups
60 hpc 60 kg

Juoksu 100
Thruster 6
Burpee over Bar 6
Row rest on the time

0-5 mins build upto 110% of your clean 1rm

5-15 mins perform 5x3 clean pulls at 110% of 1rm

15-25 mins build upto a 1rm clean anyway

28-32 mins Emom
28-29 ME cleans
29-30 ME front squat
30-31 ME thrusters
31-32 ME C&J
*all at 70-80% of 1rm.

36-40 mins tabata core or mobility

Clean pull 1RM