20min
5 rengassoutu
10 yhden käden käsipainothruster, kevyt paino
100m juoksu

All Together at End - Helluva Burn - 6x60:0
1min rounds of following no rest

Left foot forward pulse lunge
Right Foot Forward pulse lunge
Plank
LFF Split squat jump
RFF split squat jump
Beast Hold

6min - continue with 1min burns/flows if spare time.

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Front Squat 4x8
Pull-ups Chest to Bar 4x8 (switch grips allowed)
KB Turkish tall-sit up 4x5/
3:30
18

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x10/ (any grip, any stance, 1 re-grip allowed)
DB Chest Press on Bench 4x10
Ab Wheel 4x10 (slower)
4min
20min

Clean full + split jerk. 6 x (2+2) x 75%

31 reps of everything, round and round
Mini-band never comes off your knees.
Everyone start skewed to avoid pile ups at Ski Ergs.
Everyone works with own equipment, share ski erg.

TRX Side Crunch/ (toes through both loops) (knees stay apart)
Mini Band Side Shuffle 4 lengths of gym (there back, there back)
Plank Kick Outs Straight Arm 31/
Wall sit with 31 Adductions
Ski Erg (Pull Your Age in Strokes)
4-Point Beast Torsion Control

Remainder of Class

Every 2min for 16min (4 sets of each)

Station 1
- 2 x weighted pull ups + 4 strict pronated + 6 supinated pull ups
(If you are still working on your first pull up, try 2-3 negative + 5-6 bandassisted strict pull ups)

Station 2
- Bench press x 8 reps @ 20x1

10 minute amrap

20 WB
10 kipping pull-ups

Push Press
10x3r @ 55% from best Jerk 1RM
45s. Recovery

Power kettlebell swing with partner
4 x 20 sec work, 40 sec rest

(Partner 1 works for 20 seconds, both rest 10 seconds, partner 2 works for 20 seconds, both rest 10 seconds)

2 min rest

Weighted box jump
4 x 20 sec work, 40 sec rest.

Try different weights: dumbbells, kettlebells, medball, sandbag, plate etc.