Conditioning
21-15-9
Power Cleans, 60/40kg
Ring Dips
500m Row

3 x

10 kippiä
10 m 4-o askelkyykky
10 m valakyykkykävely

3 x
10 hyväähuomenta
10 hollowkeinunta
10 supermieskeinunta

400 m soutu

Pull Ups
5x3

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

1:00 work / 1:00 rest of
30/24 Calorie Row
30 Deadlift @ 155/105
30 Hand Released Push Up
30 Burpee Box Jump Over

Mandatory break 1:00 for every 1:00 work done
try to sprint and make good transitions

Hyvää Huomenta @ SSB 3x5x80% ("kevyt")
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 3x20

50m Run

AMRAP 12min:
Run and Run

Accumulate 2 Minute In Each Position
Hollow Hold
Arch Hold
Hollow Hang
Parallette L/Tuck Hold