Back squat 3 x 8

RestDay!

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

RCVR(30)
walk, run, jog, row, bicycles

Finisher
1:00 plank
1:00 IT stretch

3 rounds:
5-10 pull up/ ring row
8-12 bench dip
-rest 1 min-

3 rounds:
8-12 seated one arm KB press
8-12 one arm KB row
-rest 1 min-

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(24)
WRK 6:00 REST 1:00 x3
12 sumo deadlift + high pull
ten meter broad jump
12 hand release push ups
ten meter run
24 toe taps
12 tricep dips or tricep kickbacks

Finisher
50 double crunch
1:00 IT stretch

Kuntopiiri 48-84 x 1min

40sek työ / 20lepo

KB deadlift
Ring row
Box step up
Push up
Plank
REST

82,5 kg max

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
100m run
10 dumbbell ground to overhead
100m run
20m overhead walking lunge or front rack
100m run
30 bicycles

Finisher
30 round the world
1:00 butterfly stretch

800-1200m Jog @ easy pace

+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

On the 0:00
5 rounds:
30 double unders
10 DB push presses 30/20 lb

On the 10:00
5 rounds:
10 box jumps
15 sit ups

On the 20:00
5 rounds:
8 push ups
10 thrusters 25/15 kg

On the 30:00
5 rounds:
10 KB deadlifts 2 x 24/16 kg
10 wall balls 9/6 kg

8 min time cap per set.