5x8 bench press

3 rounds
8 HSPUs
3 BAR Mus
8 box over burpees 60cm/50cm
200m row

30 min PK

50 rope jumps
30 cal row

15s + 15s single arm hang / 30 s hang

8 box step overs

30 s ABH

30s + 30s side plank

6+6 kb- C&Js ( light weight)

”The Don”
66 Maastaveto 50/35kg
66 Boksi hyppy
66 Kahvakuulaheilautus 24/16kg
66 Polvet kyynärpäihin
66 Istumaannousu
66 Leuanveto
66 Thruster 25/15kg
66 Seinäpallo
66 Yleisliike
66 Tuplanaruhyppy

30 min PK

10 Air squats

20s HBH

20s + 20s side plank

20s ABH

300m row

20m walkin lunges

100 rope jumps

400m air bike

Barbell Cycling:

3 rounds

E2MOM: 8 Power Clean TnG, AHAFA

E2MOM: 8 Push Jerk TnG, AHAFA

E2MOM: 8 Power Clean + Push Jerk Tng, AHAFA

Every 2nd minute on the minute. First do 8 Power Cleans, then rest the remaining time from 2min. Then 8 Push Jerk...Total of three rounds. Pick a weight you can be efficient. Move well and breathe. Bar from the ground.

For time:
10 Jumping Squats (QUALITY!!)
15 Deadlifts 60/40kg
25 Lateral Jump over bar
30 Goblet Squats 24/16kg
25 Lateral Jump over bar
15 Deadlifts 60/40kg
10 Jumping Squats

5 rounds for quality
400 Meter Run / 2 x Stairs / Row / Bike / Ski
20 alt DB Snatch @50/35lbs
15/12 Cal Bike/Row/Ski
10 Burpees

Clean 6x2

8 min amrap
16 Cal row
16 Push up

4 min rest

8 min amrap
24 Stick sit up
12 Strict pull up

4 min rest

8 min amrap
8 Burpee box jump over
16 Alternating Db clean and jerk 22,5/15