A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Push Press, pick load

Monostructural Cardio- Bike or Row at RPE 7/10
Push Press- 85%+ 1RM

B,
3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
30/25 Bike Calories
Farmer Carry, 24/16kg, 30m
150 Double Unders

Rest 2 mins between each round.

Goal
Consistent effort on all rounds and sub 7 mins each round.

C,
Stretch:
Pec Stretch
:60-90 sec

Couch Stretch
2 min/side

Banded Lat Stretch
:60 sec/side

Adductor Stretch
:90 sec

AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges

12min alkavalla 2 minuutilla

5-10 varpaat tankoon + laite kevyesti palautellen

3 Sets
5 TGU (each arm)
:30 Double KB OH Flutter Kicks
20-30m Skillmill Sled Push Sprint OR :20 AB Sprint

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 15 ring rows
C. 12 front squats 35/25 kg
D. 25 KB swings 24/16 kg
2 min rest

Change the order of movements for every round.

Every 10 minutes for 40 minutes (4 rounds):
15 hang power cleans 30/20 kg
30 sit ups
45 squats
60/50 cal row or ski

E6MOM x 12

A) Row erg 1000m
B) Run 800m (air runner)
C) Ski erg 1000m

4 rounds A+B+C

72 minutes @threshold

9x3 mins AMRAP/ 1 min rest
Alternate A & B & C

A)
8/7cal row
8 KB Front Rack lunges (4/4)
8 alt. gorilla row
@2x16/12

B)
8 box jump over @60/50cm
8 incline push up on box
8 med ball clean @9/6kg

C)
8 sandbag squat @30/20kg
8 up-down
8 t2b

Double unders practice

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EMOM24:
1. 6 strict pull-ups
2. 15m DB's front rack lunges
3. 150m row
4. 6-10 push ups
5. max reps double unders / power jumps
6. rest

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball