4x60m of shuttle running
1 works while 3 are resting.
Dont push that hard that you hurt your ankles or hamstring while running/speeding up! Remember that. this is speed training but im sure that most of you have not done sprints for a while so be SMART.

Bench Press 3×5

Kippileuanveto, 3x max toistot

Push Press : 6 x 3 @80%, every 60s.

• Option: 5 x 5, Rest 90s.

EMOM 12

1 min : 15 thrusters 42,5/30kg
2 min : 10 bar facing burpees
3 min : 5 c2b

3 sets for quality

3 Rope climbs
14 push ups
20 hollow rocks

Amrap 10

5 S2OH
10 DL
15 lateral burpees over the barbell

-goal 4+ rds

L1: 50/35
L2: 60/42,5kg

WEIGHTLIFTING

2-position Hang Clean (above the knee, below the knee)

Every 90-120sec

1-3@ RPE 3
4-6@ RPE 3-4
7-9@ RPE 4
10-12@ RPE 4-5

Add loading after 3 sets.

20 Barbell sidebend,
20 Russian twist

A. 3 rounds:

15/12 cal row
8 toes to bar

TC 5 min

Rest 3 min

B. 3 rounds

15 boxjumps ( 60/50cm box )
8 ring dips / ring push ups

TC 5 min

At part A, if you complete 3 rounds before the 5 min TC, you can immediately start your rest. At five min TC, you have to rest, anyway. You can begin the part B immediately after your rest.

The result is the time spent in part A + 3 min rest + the time spent in part B. If you did not make it in the cap, record the reps, too.