A) 5 Round
1'30: Row moderate
1'30: 8 mu + ME burpee
1'30: Rest
1'30: cal bike moderate
1'30: 12 t2b + ME WBS
1'30: Rest

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(25)
WRK 4:00 REST 1:00 x5
8 dumbbell hang clean to alt shoulder press
16 dumbbell hopovers
8 dumbbell/kettlebell deadlift
30m skip rope(advance 15m down and back skipping rope)
8 dumbbell reverse fly
16 mountain climbers
use barbell if no kb or db's are available

Finisher
50 oblique crunch
1:00 hamstring stretch

Do as many reps as you can

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria

• AMRAP 7 min: --- 10 Box Jumps (30"/24"). --- 30 Chest Press (25/15Kg). --- 30 Air Squats. --- 10 Toes to rings.

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

5 rounds for time of:

• 5 strict muscle-ups
• 1-minute L-sit hold

Warm up(8)
10 jax
10 air squats
10 knuckle draggers

10 jingle jang
10 air squats
10 single leg deadlift

10 heels to rear
10 air squats
10 inchworm

Mobility(4)
1:00 min front rack stretch
1:00 pigeon per

Weightlifting(15)
Week 3-back squat

Fittrain(21)
In teams of 4
"Out of Time"
Amrap 14
Max cals rowed plus
120 wallballs
120 hang cleans
120 pull ups

Division one-20/14 wallball-hang clean-135/85-chest to bar pull ups
Open Division-16/12 wallball-hang clean 95/65-pull ups or ring row which are scored the same.

One teammate is rowing while remainder of team works on the wallballs, hang cleans and pull ups. You must complete the movements in order and in its entirety before moving on to the next movement. Switch out on the rower as needed, however if the rower stops everyone stops until rowing resumes. The workout is complete once the clock hits 14:00.

Score equals total cals + reps. If your team cycles through all the movements then start back over at wallballs.

Rest 5:00 mins then..

"Equalizer"
4x400m relay
Each team member will run a 400m run in a relay style format. You must pass the pvc water baton to your teammate when switching off. Score equals time.

Opt(12)
1600m run
4x2 front squat
5x5 hollow rocks

Finisher
30 arm circles
60 alt sit up
15 side plank pt per side
1:00 min quad stretch

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets
Double KB Front Rack Carry (2X32/24Kg) 30 m
GHD Sit Ups 15 reps

Tempaus + "Snatch Balance + Valakyykky 1+1+1x70%, 1+1+1x75%x2

Rive + Raty + työntö 1+1+1x70%, 1+1+1x75%x3

Etukyykky 2x70%, 3x2x75%

Lisäpainolankku 3x30sek
Sivutaivutus 3 x 15+15