Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

7 min. AMRAP
Wall ball shots x8
Pull up x8

3 rounds of:

Wall ball 1'
SDLHP 1'
Box jump 1'
Push press 1'
Row 1'
rest 1'

HSPU x5
Pistol squat x10
Pull up x15

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3 rounds:
Plank (1 round: 30s plank, 2 round: 45s plank, 3 round: 60s plank)
20 russian twist 20/15kg
15 lying leg raises (slow)

2-3 min light cardio
1-2 min pec smash with tennis/lacrosse ball (each side)
1-2 min wall pec strech R/L
1-2 min calf smash
1-2 min calf/achilles strech (each side)

Hang snatch pull 4x10 reps

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

A)
Front Box Squat
4 x 4 @heavy load, every 90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.
- each set AHAP