1.5 mile run
150 Burpees
30 minute cap

Route: run to track thru main bridge and run 3 laps, on final lap return thru small bridge to the right and back to BM room

*Score: add 2 seconds to your time for each burpee NOT completed if you did not finish in time cap.

Pacing is crucial for this workout, make sure you have plenty of fuel left when you come back in from the run for your burpees. When doing burpees you may find that instead of jumping your feet in, you can step feet in one at a time to also feel less fatigued/winded on those 150 reps. Recommend to break up into small sets , 10-20.

40min for quality

• 1: Sandbag carry on shoulder (switch shoulder every 25m)
• 2: Row
• 3: Bear crawl (hips low)
• 4: L-sit hold
• 5: Rest

Work 2 min at each station.

Keep a steady pace. No rest between stations.

Shoulder press 5x6
-varaa 2 / lisää viime viikkoon
-tauko 2min

3 x max reps on strict chest to bar pull up.

Use any grip.

The result is the total reps completed.

Scale with a rubber band.

1) Zercher Box Squat: 6 x 3. Rest 2:00
– Build to a moderate set of 3 in 6 sets.
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

5-4-3-2-1min

Row
Assault

Alternate machines. First 5min with rower and then 5min with assault. 4min and 4min…

RPE 3

OR aerobic exercise of your choice!

12m walking lunges
2 x KBS or db's AHAP

”Gun Show”

For total time:
Row 1k / Ski 1km / 4 x Stairs
21 Bench Press (60/35kg)
Rest 2:00
Row 750m / Ski 750m / 3 x Stairs
15 Bench Press (85/42.5kg)
Rest 2:00
Row 500m / Ski 500m / 2 x Stairs
9 Bench Press (100/52.5kg)

• Class will do floor presses and, if needed, DB/KB Floor Presses

Warm up 10min:
6-5-4-3 Deadlift
5 Burpee after DL sets

WOD:
10min EMOM
3 Deadlift @65-75% of 1RM
6 Bar over Burpee

Push press: 5x3