Barbell row
5 x 10

2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

EMOM 10'
a) 6 Back squat
b) 2 Front squat

3,3,3,3

lepoja

Do 10 x 200m running sprints.

Rest as needed between rounds - This is a workout where you are supposed to go all fucking out - its okay to just lie down for a couple of minutes after each round - Make it hurt!!!!

Note details

TIMES TO BEAT

Beginner athlete: 0min 45sec
Average athlete: 0min 37sec
Advanced athlete: 0min 30sec
Elite athlete: 0min 22sec
Regional athlete: 0min 19sec

A: Snatch 8x2
B: Deadlift 5-5-5
C: Sissy squats 3set
D: CGBP 3x5
E; Strict chin ups 3set

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x50%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 50 toistoa AFAP

3 rft
50 double under
15 hspu
10 power snatch 50kg

Six rounds for time of:
* 24 Squats
* 24 Push-ups
* 24 Walking lunge steps
* 100 Double unders