Divide anyhow:
107 Pullups
107 Back squats

1-10 kb sumo deadlift high pulls
10-1 wallballs

TC 10

For time (You GO , I GO )

40 Devil’s press @22,5/15kg
25 Syncro burpee
50 Wallball @9/6kg
20 Syncro burpee
60 Boxjump @60/50cm
15 Syncro burpee
70 sit up
10 Syncro Burpee
80 cal row
5 Syncro Burpee
Timecap : 30 mins

*split alternating both side double sets
2-3x1x[1+1+2]@barbell, 2x1x[1+1+2]@50%, 2x1x[1+1+2]@60%, 2x1x[1+1+2]@70%, 2x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

4-4-3-3-3@70-85%, bs-%

Go every 3:00

Run

Warmup 10 minutes
Fast Pace 20 Minutes
Recovery 5 minutes

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

5 strict ring dips / 10 bench dips + 8 dumbell push-ups

Go every 3:00

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less