Warm Up:
- 530m jog around outside of athletics track
- 50m Lunges
- 50m supermans, squats etc

Workout:

3 x 400m runs @ max effort - 3mins between each run

8 rounds Tabata push-ups (hand release, hands touch head)
2 rounds Tabata lunges

2 x 25m sprint then jump over 4 steeplechase barrier (big hurdle), each at 10m spacings
2 x 25m sprint then jump over, then under, then over, then under 4 steeplechase barriers, each at 10m spacings
3 x 50m sprints, each immediately followed by balance beam walk along the top of the 4 steeplechase barriers lined up one after the other

10 rounds
10 left hand kettlebell push press
10 right hand kettlebell push press
10 berpees

Conditioning
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

60 min row

max distance

75 min

A. For 40 min:
1 min walk/1 min run
5.7 km
133/153
7.01/5.11 min/km

B. Shoulder recovery flow

3 rounds for time:
One minute of 60/40 kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 60/40 kg power cleans
Rest one minute

AMRAP 5
400m run Buy in
12 dl 60 kg
12 burpees over the bar

5 min break

AMRAP 5
400m run buy in
9 dl 80 kg
9 burpees over the bar

5 min break

AMRAP 5
400m run buy in
6 dl 100 kg
6 burpees over the bar

score is total amount of reps, the run doesn't count.
write the how the different rounds went in the comments

Back squat six reps max.

400m run
10 deficit HSPU
20 kb swing 32kg

Jalat edesta (front squat) + ylöstyöntö: (je + yt + je + yt)x6 80-95%