Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch

Emom20
Odd:Box squatx5
Even: 1arm ringrowx5+5

5 rounds
18 lunges (odd rounds forward, even rounds backwards)
10 ball slams 10#

3 RFQ
20 alt DB renegade rows 25kg
0:20 L-sit
15 pallof presses R
15 pallof presses L

For time:
reps
10-8-6-4-2
Muscle ups (on floor)
Box Jumps (step ups)

A,
For time:
40/35 Bike Calories
Farmer Carry, 24/16kg, 200 m
40 Kettlebell Box Step Overs, 60/50cm

Goal:
Sub 10 mins

B,
For quality:
3x 10 Hip Thrusts
3x Banded Lateral Walk, L 7,5m/R 7,5m

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(24)
On the 6:00 x4
400m run
10 dumbbell thrusters
10 v-ups
10 db reverse lunge w/curl

Finisher
1:00 plank
1:00 samson

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK 4:00-REST 1:00 x4
12 dumbbell/sandbag/barbell ground to oh
12 goblet squats(choose weight)
12 butterfly sit ups

Finisher
60 side bends
1:00 hamstring stretch

70% 1rm/Rest 2-3min

5k hiihto