9x
New Interval every 5th minute
alt between a, b and c

A) 20-25/15-20 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20-25/15-20 Cal. Row
20 Box Jump Overs
15 Wall Balls

C) 20-25/15-20 Cal Bike
20 DB Snatches 22,5/15kg
10 Burpee over DB

3 kierrosta

8+8 1-jalan maamiina maastaveto, 3010
8+8 1-käden kp vauhtipunnerrus, 30X1

1 min lepo liikkeiden välissä

Shoulder press 5x3x70%

6x3
-Viikko 1
-Samalla kuormalla

V2

3 rounds of :
6-12 hardened ring row
8-12 reverse flyes (vipunostot takaolkapäille)
rest 2-3 min and repeat

2-3 min light cardio
1-2 min upperback smash
1+1 min lat smash
1-2 min prayer pose

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold

7 rounds for quality
15m Reverse Sled Drag
10 each Landmine Rotation
30 Meter Sandbag/Stone/Ball Carry
10 Wall Balls

DELOAD WEEK

A) On the minute for 5 rounds
1. 45s row
2. 45s burpee pull-up
3. 45s shuttle run
4. Rest

B) 3 rounds for quality
8-10 strict toes to bar
20-40s bench hip extension hold

8 min AMRAP
8 push ups
8 pull ups
8 T2B
8 cal row