A: Banded squat jumps 8x3
B: Bench press 8-5-3-amrap
C: Shoulder press 3x5
D: Assisted strict pull ups 3set
E: Seated Cable rows 3set
F: Adductor exercise 3set
G: Sissy squats 1x10
H: Leg extensions 1xMax

“Diane”

Level 1:
15-12-9 reps of each for time:
Deadlift (155/95#)
Knees-on-Box Push-up

Level 2:
21-15-9 reps of each for time:
Deadlift (225/135#)
Handstand Push-up

3min Work / 1 min Rest

1) Run
2) Squat Jacks
3) Ski
4) Goblet Reverse Lunge
5) Row
6) WB
7) Burpee to Plate

X-0 🏁

40 cal bike erg
30 t2b
20 thruster
10 devil's press
20 thruster
30 t2b
40 cal bike erg

1.EMOM 8 min

Pariton min:
1-2 Bar MU
Tai
5-10 C2B

Parillinen min:
7 thruster, 30 kg

2 EMOM 8 min

Pariton min
1-2 Ring MU Tai 3-5 ring dip

Parillinen min:
7 bar over burpees

For Time

3-6-9-12-15-18 of
wall balls 6kg
kb swing 16kg
wall climb

after every round: 200m run with medball

3-3-3-3-3 Thrusters

135-155-175-195(fail)-195

-Käsilläkävely (rata)
-Käsilläseisonta vatsa seinää vasten
-Käsilläseisonta nojapuilla

Käsilläseisontapunnerrus 3 x 1-3, tiukkana

800m Run
4 rope climbs
35 push-ups
800m Run
3 rope climbs
30 push-ups
800m Run
2 rope climbs
25 push-ups
800m run
1 rope climb
20 push-ups

One of the hardest endurance workouts yet. Maybe even the hardest... ouch! Glad to know I am capable though!

Max rep bench press
Max rep strict pull-ups

17(135), 16(135), 12(155)