5 rounds

12 KB Swing
12 Wall Ball
12 Box Jump
12 Burpee

Bike 10 mins + Row 5 mins for Wu

Every 1:00 for 5 mins: 2 * DKB Clean + 5 * DKB Goblet squat (RX 70% bodyweight)

Every 0:30 for 5 mins: 2 * DKB Squat Clean (RX 70% bodyweight)

Every 2:00 for total of 100 front squats (RX = bodyweight), divided however you like.

3*15 Box step (60cm)
3*15 deck squats
3*20 DDB man-makers
3*20 sit-ups

Skill + assault intervals
Skill:
Emom 10 (5rds)
1) a long set of t2b
2) headstand hold (jos päälläseisonta menee ilman seinän tukea, siirry
käsilläseisontaan seinää vasten)

Assault bike intervals
4x5min/3min rest.
(Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet alle 85 % maksimista.)

Weighted chin up 6x2

A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 m

Goal: sub 30 mins

B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per set

Tempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10

10 x 1 min on / 1 off
Vaihdellen vuoroin A ja vuoroin B, molemmat viidesti.

A 9 cal soutu + maksimitoistot wall ball

B 9 burpee + maksimitoistot boksihyppy

For time
100 du
21 power clean 70kg
21 bar facing burpees
100 du
15 power clean 70kg
15 bar facing burpees
100 du
9 power clean
9 bar facing burpees

Back squat heavy 3rep of today
+
8rft
6 alternating DB/KB FRC reverse lunges AHAP
10 Dynamic push ups*
10 Russian twist with 15/10kg WP
*Pushups are performed by dynamically alternating hands on a 20kg WP."

15 hspu
15 c2b

15-12-9 cal
Row
Ass bike

15 hspu
15 t2b

15-12-9 cal
Row
Ass bike

15 hspu
15 pull-ups

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(30)
WRK 3:00 REST 2:00 x6
:30 alternating db shoulder press
:30 5 yard shuttle runs(back and forth touching down)
:30 renegade row(push up+row+push up+row)
:30 step ups
:30 walk outs
:30 airballs(squat w/medball toss above head)
Complete movements consecutively
rest two minutes after each round

Finisher
50 oblique crunch
1:00 samson