9 min amrap
6 strict pull up
12 Alternating kb front rack lunge 24/16kg
18 kb swing 24/16kg

Gymnastics
9 min emom
Pike Box hspu/ hspu 4-8
Pike hs legraise 6-10
V-ups 6-12

9 min emom
handstand/ pike hs 10-20s
Superman rock 20-30s
Pitkä lankku 10-20s

Tabata´s

3rds for Total reps in 12 minutes.

Ring Dip
Box Jumps 30"/24"
Burpees to Target

"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

3 Rounds
1,5 min work / 30s rest
A)200m Run +
ME sdlhp 45/30kg
B)200m run +
ME stoh 45/30kg
C)Row

CONDITIONING

For time:
400m Run
5 D-Ball/Sandbag Ground to Shoulder
60m D-Ball/Sandbag Carry
5 D-Ball/Sandbag Ground to Shoulder
400m Run

RPE 3 to 4, this is not all out

Row 5min , run 800m, 1min rest
Row 10min, run 800m 1min rest
Row 15 min, run 800m

STRENGTH (sport specific)

4 rounds, 30-45sec rest between movements

1) 5+5 Double KB Front Rack Box Step-Up
2) 20m Heavy D-Ball/Sandbag/Yoke/Farmers Walk
3) 8 DB Bench Press, tempo 3210(3sec down, 2sec hold at the bottom)
4) 8 Double KB Row, tempo 3010 (3sec down)

RPE 3+ to 4

Running clock,

0-8 min (TC:6:30)

2 rds
Ski Erg calories 20/16
Russian KB swing 14 reps
Lateral burpee BJ overs 12 reps

L1: 28/20kg
L2: 32/24kg

8-16 min (TC:14:30)
Row 1k
40 alternating DB snatches

L1: 20/15 kg
L2: 25/17.5kg

16-24 min
Run kortteli ~1000m

15-12-9-6-3
GTOH w/2DBs 22,5/15kg
Box facing Burpee (over the box)