• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters

Rest day

Tabata bike or row
0:20 fast pace
0:10 rest
X8

Then
Normal warm up

Nousu keskiraskaaseen 3

For time:
30-20-10
Deadlifts @ 40% of your 1RM
Box jump overs

Directly into.....
10-20-30
RKBS 70/53
Row for calories

20:00 time cap

5 rounds:
50 DU's
12 T2B
6 Front squat (80/50kg)

(Time cap: 15min.)

Bench Press

6 x 4 x 80%

Sendoff 3:00

EMOM 10': Deadlift 3 reps