10 kierrosta

3 rinnalleveto ja työntö miehillä paino maksimissa 60 kg ja naisilla 40kg
10 etunojapunnerrus

150 venäläinen kahvakuulaswingi (raskas paino)

Aina kun pidät tauon 15 vasarakääntöä käsipainoilla

Every minute on the minute do 3 burpees then fill the remaining time with 60/40kg thrusters. Goal is to hit 50 total thrusters for time.

12 min amrap With Partner

Farmers carry 40m

Partner A does 20m, Partner B rests, B does 20m and A rests.

you can choose KBs, DBs or plate carry with fingers (dont take too heavy plates)

Score is total meters.

Rowing intervalls with partner

400m easy pace + 100m all out
300m easy pace + 200m all out
250m easy pace + 250m all out
200m easy pace + 300m all out
100m easy pace + 400m all out
500m all out

Use same "easy pace" every sets. All out is all out every sets.
Write down every set time. Not total time.

Midline Conditioning
3 Giant Sets of:
30 Abmat situp
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

For time:
50 sit ups
400m run with medball 9/6kg
40 push ups
400m run with medball 9/6kg
30 jumping lunge
400m run with medball 9/6kg
20 HSPU

6 rounds:

Row 30/20kcal
12 Wallball
6 TTB

Rest 2min

Go hard! All WB and TTB unbroken. Rest 2min between rounds. Scale if needed.

"Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30x10m Shuttle Sprints
AMRAP Cals on Bike/DU
Rest 4:00 between rounds

21-18-15-12-9-6-3 reps of:
Box Jumps
Burpees

*Run around the box after eaxh round