4x2min ON 1Min OFF

A)
10 Valakyykkyä
5 Bar facing burpeeta

B)
3 Seinäkävelyä
10 Kyykkyä

Back squat 3RM

Strict Weighted Pull Ups

2-3-4-5-4-3-2

Go Every 2:30

3 rounds for Quality
10 each Landmine Lateral Squats
12 Double KB Front Squat
Rest 90-120s
- Goal: Close to full recovery each round, challenging weight.

40min x 30 on / 30off

1.Wallball
2.Db Snatch
3.Ski
4.Burpee to target
5.Rest

Close Grip Floor Press in Bridge
Build to a heavy single over 8 sets. Rest 2:00+
- Sets of 5,4,3,2,2,1,1,1,1
Option: 6 x 4 moderate

Practice:
Kipping / Butterfly Pull-up

EMOM x32

1) 6-16cal ski
2) 5-15 push up
3) 6-16cal bike
4) 1-2 rope climb

( target work time 30-45s)

3 rounds
40 sec work/2:20 rest
- hang clean

- s2o
- sled push / assault bike
- rest

AMRAP 15
15 Deadlifts 100/70kg
15 Toes-to-bar
15 Handstand Pushups
15/12 Cal.