Push press 5x5 reps

8 total sets (4 each, alternating A&B)

A:
Every 4 mins
5/5 alt. Goblet Reverse lunge + box step up @20/12kg
50 double under / 1 min amrap DU or SU
5/5 Kb snatch @20/12kg

B:
Every 4 mins
10/10 renegade row @2x22,5/15kg
10 push up on dumbbells
10 dumbell Deadlift
10 burpee Pull up/ sc : target burpee

3 Rounds:
400m Run
21 Kettlebell Swings 24 / 16 kg
12 Pull-Ups

36' AMRAP w. partner
150 cal row
120 alt DB snatch
90 box jump
60 partner wall ball
30 burpee to plate

1x
3min AMRAP (1min Pull Ups/ 1min HSPU/1min Wall Ball)
3min rest
2x
2min AMRAP (40s Pull Ups/ 40s HSPU/ 40s Wall Ball)
2min rest
3x
1min AMRAP (20s Pull Ups/ 20s HSPU/ 20s Wall Ball
1min rest

Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest

AMRAP
3 Rope declines OR 2 Rope climbs OR 1 Legless Rope climb
12 Wall balls
20 KB swings

30-60 Minutes @ Zone 2 Heart Rate

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä

15' EMOM
1: 5/5 kickstand dbl KB deadlift
2: 5/5 gorilla row
3: 10-20" active hang