4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

20 minute AMRAP
200 m Run
Air squats
Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

Rest 2 minutes

Then 3 minute AMRAP
Burpees
If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

*1 score- total rounds plus total reps. 200 m run counts as 2 reps.

Easy aerobic work for 60-90 min:
Run 10 min
AB 10 min
Row 10min

A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

DL:
1x20
3x10
Rest 3min btw sets. No belt, no bouncing. Add weight from last week.

9min amrap:
7 dual kettlebell c/j ( between legs)
10 dual kettlebell front rack lunges (5/5)
15 burbee
RX is 24/16 scale to 20/12 if needed.

3 rds accessory:
20-40 reverse hyper
15 weighted sit-up
20 m max load farmers walk

Max strict Hspu
bMu Knees up technic and max reps

50 shoulder tap
Hs Walk practise

Harjoittele

-Hollow-asento, keppi käsissä
-Terisasento
-Kippi, vartalo tiukkana, olkapäät aktiivisina
-Kippi, käsien irrotus
-Köysikiipeily

5min amrap:
Burpee

For time

• 50 alternating single-leg squats
• 3 rope climbs to 15 feet
• 800-meter run

5 kierrosta

5 cal soutu
5 soutulaitteen yli burpee (astuu/hyppää)
5 köysilaskeutumista